Notice the rep scheme for Program A is different than Program B & C for this workout.

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

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

WORKOUT

For Time
25 Hang Power Cleans
20 Front Squats
30 Back Squats
20 Front Squats
25 Hang Power Cleans

RX Men: 95#
RX Women: 65#

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

Score: Total time
Goal: Under 12 Min

NOTES:

Remind me to keep Julian at arms distance from now on.  What the heck!

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).

For the hang power clean you will deadlift the bar 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 and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders 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 bar back to the hips for the next rep.

For the Front Squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight! To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the Back Squats 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, and push the knees out as you come up!

PROGRAM A

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

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 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REP
Full squat cleans (from floor) 10 REPS

WORKOUT

For Time
2 Rounds
25 DBHang Power Cleans
35 DB Squats

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

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

Score: Total time
Goal: Under 12 Min

NOTES:

Remind me to keep Julian at arms distance from now on.  What the heck!

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).  For this specific version the grip is going to get spicy.  Play around with different ways of actually getting the dumbbells ON your body for the squats so you can loosen the grip a little.

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 DB Squats 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.

An option to scale the squats in this workout could be going to a Single DB and performing a DB Goblet Squat, and if you are still having troubles maintaining form, you can scale to Air Squats.

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

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 CleanThis is optional since you will be using the bag for this one - but still a great way to warm up the movements!

WORKOUT

For Time
25 Sandbag Hang Power Cleans
20 Sandbag Front Squats
30 Sandbag Back Squats
20 Sandbag Front Squats
25 Sandbag Hang Power Cleans

No RX or RX+ - just use the bag you've got!

Lower the reps if your bag is super heavy.

Score: Total time
Goal: Under 12 Min

NOTES:

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).

When it comes to the sandbag you've got options for how you place it on the body and even how you do the hang cleans.  You are much more likely to have your lower back get tired because the bag is unstable and you can't keep it as close to your body. If that happens - instead of front squats you can do it with the bag on one or the other shoulder!  Stay in the heels!

For the Sandbag HPC  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.

You can also do Shoulder to Shoulder Sandbag HPCs here. Lower between the legs, shrug, pull to one shoulder.  Lower to between legs, shrug pull to other shoulder.

For the Sandbag Front Squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.

For the Sandbag Back Squats the sandbag will be on the back. The feet should be shoulder width apart. Heels down, chest up, belly tight.