ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OU - BUTTS AND GUTS
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Warm Up 
Post: Chest Opener, Sciatica/Piriformis

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

10 Rounds
Run 200 M
4 Squat Cleans

No RX or RX+

You have 2 scores for this one - your total time AND what weight you use for the cleans.

IF you are super new to this movement and aren't ready to try to go heavy read below for options!!

Score #1: Total Time
(Enter Score #2 Separately)
Goal: Under 20 Min

NOTES:
Make sure you choose a weight or sub option that allows you to finish this workout under 20 min.  With a roughly 1 min run each round that means that you have a WHOLE minute to do your cleans.

We are encouraging those who are comfortable going heavy to do so and choose a weight that is challenging and you will probably have to do in singles or doubles.

If this is a new movement for you, or you aren't comfortable going heavy for any reason we encourage you to up the reps to 8 and use roughly: 75-135# for Men and 55-95# for Women.

If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

See Clean Description below.
If you choose a weight and it gets too challenging during the workout.  Please lower it before moving on!

200m Run should take around :60 or so.  If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet! You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up. Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.

This workout may require a "warmup round", yeah i said it.  Nice and easy pace, to test the weight you've chosen.  This is a chance to go heavy, its 4 reps, no need to connect them and go unbroken, make the reps quick and clean singles with one breath between each rep.  Push yourself, but don't accept poor form or technique to compensate for a weight that is too heavy.

Most important, have fun with this, its a chance to move some weight, and move it well and enjoy a nice little break between sets...aka a 200m run.

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

10 Rounds
Run 200 M
8 DB Squat Cleans

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

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

Score: Total Time
Goal: Under 20 Min

NOTES:

You should choose a weight that allows you to finish each round under 2 min.

200m Run should take around :60 or so.  If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

For the DB squat clean you will start with the dumbbells on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.  To stand, lead with the chest and elbows. Stand fully for each rep.

If unable to DB Squat clean feel free to change to PowerCleans, or simple front squats.  You can also lower the weight if need be as a sub as well.