PROGRAM B

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / and take reps up to 8 + 8
RX + Women: 75# + / and take reps up to 8 + 8

(Feel Free to Go Heavier if you think you can!)
Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round and go for it.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

NOTES:

We do NOT need you guys doing a million pull ups in this workout - so go up to 8 and 8 if you think you are going to be able to hold a round every 30 seconds or so throughout at the 6-6 numbers.

On the FLIP side - if 6-6 won't allow you to get at least 3 rounds per AMRAP you should alter the weight you are using or choose a different pull up style.

Note the option for strict pull ups.  Choose a number you can get close to unbroken at least for the first 2 AMRAPS.

The way this works is you will start the clock and do as many times through of 6-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

For the pull ups you may choose kipping, jumping, ring row, supine bar row, or strict.  If you don't have access to a pull up bar - we don't love the bent over row for this workout.  Instead we would sub burpees.

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 slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the 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 to allow the bar to 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.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

PROGRAM A

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds

Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPSHang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 DB Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

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

RX + Men: 50# DBs + / and take reps up to 8 + 8
RX + Women: 35# DBs + / and take reps up to 8 + 8

(Feel Free to Go Heavier if you think you can!)
Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round and go for it.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

NOTES:

We do NOT need you guys doing a million pull ups in this workout - so go up to 8 and 8 if you think you are going to be able to hold a round every 30 seconds or so throughout at the 6-6 numbers.

On the FLIP side - if 6-6 won't allow you to get at least 3 rounds per AMRAP you should alter the weight you are using or choose a different pull up style.

Note the option for strict pull ups.  Choose a number you can get close to unbroken at least for the first 2 AMRAPS.

The way this works is you will start the clock and do as many times through of 6-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

For the pull ups you may choose kipping, jumping, ring row, supine bar row, or strict.  If you don't have access to a pull up bar - we don't love the bent over row for this workout.  Instead we would sub burpees.

For the hang squat clean you will deadlift the DBs 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 slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to 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.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM C

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

2 Muscle Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / and take reps up to 3 + 8
RX + Women: 75# + / and take reps up to 3 + 8

(Feel Free to Go Heavier if you think you can!)

Strict Muscle Up Option:  Lower reps to 1 Muscle Up or 2 if you are a beast at strict.

Score: Total Number of Completed Rounds (2-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 12 Total Rounds+

NOTES:

As always you can work on your muscle ups in this workout whether you have them or have to sub them out for jumping or banded.  Muscle ups can be bar or ring - whatever you have/want to work on.

The way this works is you will start the clock and do as many times through of 2-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

Choose a type of muscle up that challenges you but allows you to get at least 3 rounds in every 3 minute amrap.  If you have muscle ups but 2 every time will be in singles - lower to just 1 rep every round!

If doing jumping or banded make sure that you make it difficult enough that you have to focus on a big pull and a good transition.  Don't make it so easy that you don't have work the technique.

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 slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the 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 to allow the bar to 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.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.