PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Hang Power Clean
10 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and go right into the dumbbell squats.

Make sure that you are keeping the dumbbells close to your body on the hang power cleans rather than swinging them out.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Hang Power Clean
10 Barbell Back Squat

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135#+
Women: 85#+

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bar over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Hang Power Clean
12 Sandbag Back Squat

Suggestions
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one.

Ideally, you can go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bag over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.