Workout of the day

AMRAP in 20 Minutes
2 alternating devil press
4 alternating dumbbell squat cleans
6 alternating devil press
8 alternating dumbbell squat cleans
10 alternating devil press
12 alternating dumbbell squat cleans
…
and so on, climbing the ladder as high as possible.

Workout notes

For today’s workout we have a longish AMRAP with two difficult movements.  As a traditional metcon this workout will have you breathing a little heavier than the rest of the workouts this week so please check the air quality before you come in and decide if a heavy breathing workout is right for you considering the AQI.  The format of this workout is an ascending ladder of alternating movements.  On the odd rounds you’ll be working on alternating devil presses and the even rounds will be alternating dumbbell squat cleans; you’ll add four reps to each movement as you climb the ladder. In the end your score would be the total number of rounds completed and any additional reps in an incomplete round.  For example if you got 10 alternating devil press and 11 squat cleans, your score would be 10 +11.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb