DUMBBELL VERSION

8 Rounds for Time
8 Single Arm DB Hang Clean and Jerk Right
8 Single Arm DB Hang Clean and Jerk Left
8 DB Step Ups

RX Men: 35-40# DBs / 20-24″ Box
RX Women: 20-25# DBs / 15-20″ Box

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

For this workout you will start by picking up the dumbbell with the right arm. Bring the dumbbell to the waist. From here you will dip the chest forward allowing the dumbbell to go between the legs. Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder. Catch with slightly bent hips and knees.

From this position you will drive the power from the legs into the dumbbell on the shoulder and finish by pressing it out. Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will hold a dumbbell in BOTH hands for the step ups. Dumbbells can just be held at the sides for this.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on. Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all. You will alternate legs with each step up – so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups – you may used lighter dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8.

BARBELL VERSION

8 Rounds for Time
8 Power Clean and Jerk
8 Barbell Step Ups

RX Men: 75# / 20-24″ Box
RX Women: 55# / 15-20″ Box

RX + Men: 95#
RX + Women: 65#

For this workout you will pick up the barbell and hold it in the hang position (at the waist). You will dip the chest forward slightly, bend the knees slightly, keep the heels down and the bar close to the body. From here you will stand up fast, shrug the shoulders, punch the elbows out to the sides to keep the bar close as you pull it up the body. Pull yourself under the bar, shoot the elbows through, catch the bar on the shoulders in a partial squat. Elbows are high, knees are out and slightly bent, heels are down.

The weight should be light enough that you have chosen to allow you to feed the jerk or push press straight from the partial squat of the clean. Drive up with the legs, popping the bar off of the shoulder. Move the face out of the way and press the bar straight up. Finish with the bar completely locked out over head and over the middle of the body.

Bar only needs to be lowered to the waist to start the next rep.

Once you have completed the 8 Hang Clean and Jerks, you will place the bar on the back rack for the step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on. Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all. You will alternate legs with each step up – so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups – you may used lighter weight or even hold light dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8 hang clean and jerks.

Street Parking SHIFT workouts are posted every Mon, Wed, Fri. This is a more simple version of the daily programming. These workouts are great for those who may be new to this type of training, those recovering from illness or injury, pregnant/postpartum mamas, seniors, even your KIDS!!

16 Min AMRAP
8 Single Arm DB Hang Clean and Press Right
8 Single Arm DB Hang Clean and Press Left
8 Step Ups

Idea weight for Men: 25-35# Dumbbell/KB
Idea weight for Women: 15-25# Dumbbell/KB

Step Up Height – NO higher than 24″ Choose something that challenges you but you are confident, safe, and pain free with.

Use a weight you can do 8 in a row with.

Score – Number of completed rounds plus any additional reps.

Goal: 8 rounds +

For this workout you will start by picking up the dumbbell with the right arm. Bring the dumbbell to the waist. From here you will dip the chest forward allowing the dumbbell to go between the legs. Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder. Catch with slightly bent hips and knees.

With the dumbbell on the shoulder you will finish by pressing it out. Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will perform UNWEIGHTED step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on. Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all. You will alternate legs with each step up – so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges.