PROGRAM B:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 Hang Power Cleans
5 Push Press
5 Back Squat
10 Lateral Hops Over Your Bar

RX Men: 95#
RX Women: 65#

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.   Hands just outside of the legs and  feet  under the hips.  Bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep  arms straight and  bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull  elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot  elbows around and through FAST to allow bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with  heels down, knees out, chest up.  Stand to complete the rep and then lower bar back to the hips for the next rep.

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.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight to stand.

PROGRAM A:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 DB Hang Power Cleans
5 DB Push Press
5 DB  Squat
10 Lateral Hops Over Your DBs

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

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The dumbbells will be held at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

PROGRAM C:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 Sandbag Hang Power Cleans
5 Sandbag Push Press
5 Sandbag Back Squat
10 Lateral Hops Over Your Bag

No RX or RX+ weight for sandbags.  Use what you've got!  Can take reps up to 7-7-7 if your bag is somewhat light.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the push press you will have your sandbag on the biceps 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.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.