MONDAY 9.3.18

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Squat Cleans
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
8 Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

RX Men: 95#
RX Women: 65#

RX + Men: 115#
RX + Women: 75#

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

PROGRAM A

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 DB Squat Cleans
2 Pull Ups
4  DB Squat Cleans
4 Pull Ups
6 DB Squat Cleans
6 Pull Ups
8 DB Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

PROGRAM C

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Sandbag or Odd Object Cleans
2 Pull Ups
4 Sandbag or Odd Object Cleans
4 Pull Ups
6 Sandbag or Odd Object Cleans
6 Pull Ups
8 Sandbag or Odd Object Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

No RX or RX+ Just use what you've got.

If you have a super heavy ball/stone you may choose to just do it over the shoulder and lose the squat part of it!

Many of you will get much further than 12.  But for those of you unsure how to scale - choose a pull up style and weight that will allow you to get at least to/through the round of 12 and 12.

For the squat cleans the bar will start on the ground.   Your feet are under your hips and the hands are outside of the legs.  Heels are down.  Knees should be slightly bent and torso over the bar with the chest up.

Lift the bar by digging the heels into the ground and lifting the chest.  Keep the arms straight and pull the bar in close to the body as you stand.  Once past the knees, scoop the hips under and stand straight up and shrug.  Keep the bar CLOSE and avoid swinging it out and away or shifting to the toes.

Pull the elbows high and outside as you pull yourself UNDER the bar and catch in a solid front squat position.  As you are pulling down pull the elbows around and through FAST!  Bar should land on the shoulders with the elbows up.  Heels down, knees out,  chest up, butt lower than the knees, belly tight.  Stand to complete the lift.

If you are new to squat cleans in general - you may do a power clean + front squat.  If you are lifting with an empty bar you can just start each rep just below the knee.

For the pull ups you may choose any style.  RX is either kipping, strict, or chest to bar if you want to work on those.

But, other options are banded, ring row, jumping, supine parallette or bar row - or if you dont have anything to pull on you can sub either kb swings or even bent over rows.