35 Min AMRAP
40 Dumbbell Hang Power Clean and Jerks 10 kg
30 Box Jumps 60 cm / 50 cm
20 Hand Release Push Ups
10 DB Lunges 10 Kg
Downscale suggestion
25 Min AMRAP
40 Dumbbell Hang Power Clean and Jerks 10 kg
30 Jumping Squats
20 Push Ups
10 Body Weight Lunges
30sec-60sec rest
Upscale suggestion
40 Min AMRAP
40 Dumbbell Hang Power Clean and Jerks 10 kg
30 Box Jumps 60 cm / 50 cm
20 Hand Release Push Ups
10 DB Lunges 10 Kg
Tips and Instructions for completing this WOD
- Intro – Score is the number of Rounds Completed
- Pace – Intermediate pace will be about 5minutes per round
- How – Split each exercise into 2 parts with 10-15 seconds rest between part
- Expected Reps – Beginner 3 rounds| Intermediate 4-5 rounds | Advanced 6+ rounds
40 Dumbbell Hang Power Clean and Jerks 10 kg
30 Box Jumps 60 cm / 50 cm
20 Hand Release Push Ups
10 DB Lunges 10 Kg