Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

RX Men: 95#
RX Women: 65#

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

Goal: Get at least 4 -5 clean and jerks per minute!

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

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

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

Goal: Get at least 4 -5 clean and jerks per minute!

PROGRAM B

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

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

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

Goal: Get at least 4 -5 clean and jerks per minute!

Oh man!  So the way this works is at the top of every minute you will perform 3 DB Thrusters.  Then, for the remainder of the minute you will do max reps of DB clean and jerks.

Your score is total number of clean and jerks at the end!

For the thrusters the DBs will start on the shoulders with the elbows up.  Feet are about shoulder width apart with the heels down.  Tighten the belly and get the elbows as high as possible.  Reach the butt back and down, kep the heels down, drive the knees out, keep the chest up.  Get the butt below the knees at the bottom without plopping or rounding.  Keep the chest and elbows up!

Stand out of the bottom of the squat and use the drive from the legs to pop the weight off of the shoulders.  Move the face out of the way and press the dumbbells straight up to lock out with the belly tight and biceps by the ears!!

When lowering back to the shoulders - lead with the elbows in front!  If you are comfortable - absorb into the next rep.

For the clean and jerks the  dumbbells will start on the ground.  Feet are under the hips, hands are just outside of the legs.  There is a bend in the knee, a hinge at the hip, but the belly is tight and chest is up!

Lift the dumbbells from the ground by driving the heels down and lifting the chest.  Once past the knees you will pick up speed and almost JUMP with the weight.  Keep the arms straight as you do this!  When you finish with the legs and hips add a shrug.   Pull yourself under into a partial squat and pull the elbows around and through quickly!!

From this partial squat position you can lead right into the jerk.  Drive through the heels.  Pop the weight off of the shoulders.  Punch the weight up as you punch YOURSELF under it to lock out.  Stand completely with the dumbbells still over your head!

If taking the dumbbells from the ground is difficult for you - you may switch to hang clean and jerks (starting each rep from above the knee).