SATURDAY 1.12.19

For Time:

50 Hang Squat Cleans
35 Thrusters
20 Push Press

Every Minute: 4 Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95#-115#
RX + Women: 65#-85#

Score: Total Time

Goal: Under 15 Min

PROGRAM A

For Time:

50 DB Hang Squat Cleans
35 DB Thrusters
20 DB Push Press

Every Minute: 4 Burpees

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

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

Score: Total Time

Goal: Under 15 Min

PROGRAM C

For Time:

50 Sandbag Hang Squat Cleans
35 Sandbag Thrusters
20 Sandbag Push Press

Every Minute: 4 Burpees

As always no RX or RX +.  If you know these numbers are crazy - based on how heavy your bag/ball is - lower them!

Score: Total Time

Goal: Under 15 Min

NOTES:

What the.....

Don't go too heavy! You will start the clock and immediately do reps of hang squat cleans until the clock hits 1:00.  At that point - you must do 4 burpees.  After your burpees you will pick up where you left off with the hang cleans until 2:00. 4 burpees again!  Keep repeating in this fashion until you hit 50 hang cleans.  Now you switch to thrusters (still doing 4 burpees at the top of every minute) until you get 35.  Finally you will finish 20 push press (with the 4 burpees each minute).

Choose a weight that will allow you to get AT LEAST 7 reps every minute.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back, bend the knees.  Keep  bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull  bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST  - bar will land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.

For the thruster the bar will start on the shoulders.  The squat is the same from the squat cleans.  This time as you stand up - pick up speed.  Move the face out of the way as you pop the bar off of your shoulders and finish with a press to lock out overhead.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.   Keep the chest lifted.

Stand up hard and fast.  Press the bar to lock out over head.