PROGRAM A:

3 Rounds

20 Dumbbell Snatch
20 Box Jump Overs
20 Dumbbell Snatch

Rest 1 Min between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs
RX+ Women: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 5 min.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 20 dumbbell snatch - then 20 box jump overs - and back to 20 dumbbell snatch!  Rest 1 Min between rounds!

Keep in mind that if you do go up to the dumbbell dumbbell snatches that this will be a LOT of reps.  This is why we dropped the number to 15 per round.  DON'T GET SLOPPY!

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20 you end up doing 10 per side.

If you choose to do the double dumbbell snatch:

"The double dumbbell snatch is just that.  the technique is the same, just using both hands at once!

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep."

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.

PROGRAM B:

3 Rounds

10 Power Snatch
20 Box Jump Overs
10 Power Snatch

Rest 1 Min between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115#+ / 30 Box Jump Overs
RX + Women: 75# / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 4:30.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 10 power snatch - then 20 box jump overs - and back to 10 power snatch!  Rest 1 Min between rounds!

Choose a weight that you will be able to complete snatches in 1-2 sets.  At least you think you will be able to.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the box jump overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.