6 Rounds for Time
6 Hang Clean and Jerks
18 Wall Balls

RX Men: 115#, 20#ish Ball
RX Women: 75#, 13-15#ish Ball

RX + Men: 135#+, 20#ish Ball
RX + Women: 85# +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

PROGRAM A

6 Rounds for Time
8 DB Hang Clean and Jerks
18 Wall Balls

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

RX + Men: 50# DBs+, 20#ish Ball
RX + Women: 35# DBs +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

****NOTICE YOU DO 2 MORE CLEAN AND JERKS IN THIS VERSION THAN THE OTHERS***

PROGRAM C

6 Rounds for Time
6 SANDBAG Hang Clean and Jerks (OR you can sub a different odd object movement)
18 Wall Balls

No RX or RX+ for the odd object!  Just use what you've got!  You can do a sandbag clean and jerk, a ball over the shoulder, a tire flip - whatever you want to play with!

Score: Total Time

Goal: Under 10 Min

**Instructions below are for barbell....but you get the idea.

For some of you this will be FAST!  However, you will notice the RX weights are also a bit heavier than we normally program.  So go a bit heavier than you normally do.   If you end up breaking - totally fine.  Probably means you did what we asked and pushed the heavier weight!  If 135 and 85 is still light for you  - don't be afraid to go up!

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside (like you are zipping up your jacket).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

For the wall balls you will hold the ball at the chest.  The ideal target will be 9-10'.  You will have your feet shoulder width apart.  Reach the butt back and down. Drive the knees out.  Keep the heels down and the chest up!  Get the butt below the knees at bottom.  Stand up hard and fast so that the power from your legs helps you throw the ball.  Catch at the chest on the way back down.  Don't let it pull you forward.

You may sub light db or bar thrusters if you have no ball or low ceilings.