For Time

Run 800 Meters
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Run 800 Meters

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

**Goals are not CAPS.  Just an idea of how long we designed the workout to take so you can scale appropriately.

PROGRAM A

For Time

Run 800 Meters
Then
4 Rounds
20 Single Arm Hang DB Power Snatch
20 Wall Balls
Then
Run 800 Meters

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

RX + Men: 50# DB + 30 Wall Balls
RX + Women: 35# DB + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

PROGRAM C

For Time

Row 1000 Meters
OR
Bike 60 Cals Men / 40 Cals Women
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Row 1000 Meters
OR
Bike 60 Cals Men / 40 Cals Women

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

The run distance should take roughly 4:30 or less.  Some of you super fast runners will be closer to 3:30.

There is NO REST between the Run and the 4 Rounds.  You will Run - immediately do the 4 rounds - then immediately run again.

For the hang power snatch you will deadlift the bar with a wide grip (overhead squat grip).  Feet are under the hips and heels are down.  You will dip by bending the knees slightly, allowing the bar to slide down the leg a bit, but keeping the arms straight.  Hinge at the hips, but think about keeping the chest lifted!

After performing this dip you will turn it back around and basically jump with the bar (finish strong with the legs and hips) shrug the shoulders, pull the elbows high and outside (like a scarecrow) to keep the bar close.  Pull yourself under slightly as you pull the bar UP!  Catch in a partial overhead squat position with the bar locked out over the middle of the body and the armpits forward, belly tight, heels down.  Stand up with the bar still overhead.

Lower back to the hip for the next rep.

For the wall balls, the ball will start at the chest.  You will perform a squat by reaching the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and don't allow the ball to pull you forward.  Get the butt lower than the knees at the bottom.  Stand up hard and fast.  Finish with the legs and then use that power to help you throw the ball.  Ideal target for Men is 10' and Women is 9'.

Catch the ball back at the chest and go into the next rep.

If you don't have a ball or have low ceilings, you may sub med ball cleans, or lightweight thrusters.  Think empty barbell, light dumbbells, or even a single dumbbell!

After 4 rounds of the 10/20 you will immediately run one more 800!

If you cannot run for weather or space reasons - you may do 4 min of low step ups or no push up burpees!