4 Rounds

Each Round is a 3 Min AMRAP

Each AMRAP is

3 Min Max Reps:
6  Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Total REPS at the end of all 4 AMRAPS

Goal: 150+ Reps or More! Can you get over 200??

PROGRAM A

4 Rounds

Each Round is a 3 Min AMRAP

Each AMRAP is

3 Min Max Reps:
6 Dumbbell Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells

Rest 1 Min Between Rounds

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

PROGRAM C

In Teams of 2 You Will Complete

20 Min AMRAP

Partner 1 Does 2 Rounds
then
Partner 2 Does 2 Rounds

Each Round is:
6  Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells/Bar

RX Men: 95# or 40# DBs
RX Women: 65# or 25# DBs

RX+ Men: 115# + or 50# DBs +
RX + Women: 75# + or 35# DBs +

Score: Total Rounds and REPS at the end

The way this works is that you will have 3 min to go through the 6 and 6 as many times as possible - adding up as many reps as you can in that 3 min.  At the end of 3 min you will  rest 1 min and then start again.  At the end of the workout add up all of the REPS for all 4 AMRAPS combined for your score.

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will probably not require you to break.

For this movement you will pick up the bar and start with it at your waist.  Hands  are outside of the legs with the arms straight.  Feet are under the hips and heels are down.  You will dip by bending the knees and hinging slightly at the hips.  Keep the back flat and chest lifted.  As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast.  This will help to make the bar weightless.  Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows  shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder.  From that position drive the power from the legs into the bar to POP it off of the shoulder.  Drive the bar UP until the arms are locked with the biceps by the ears at the top!  Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position.  From here you will jump or step your feet in and jump laterally over the bar.