4 RFT:




rest 1 min between rounds


Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells



Your score is the time it takes to complete 4 round.   Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.


Aim for sub 2 min rounds

Top Tips:  Stay low to the ground on the burpees over dumbbell - step if required.


Workout Description

Set your timer to count up.  At the 3,2,1 go start with 10 Hang Squat Cleans then 10 Push Press and finally 10 Burpee over DB.  Rest 1 min between rounds, this rest is included in your time except on the final round.  Complete 4 rounds and record your time to wodify.



DB Hang Squat Clean: Begin with your feet hip width apart. Dumbbells are positioned anywhere between the knee and hip and held beside your legs . Send your hips back keeping knees soft, (like you are taking a bow). Chest is up. Core is tight and weight back in the heels. To initiate movement, aggressively stand (think of jumping), squeeze your bum and with a big shrug of the shoulders bring the dumbbells up to rest on your shoulders keeping elbows high, you will come under the dumbbells into a full squat after you have fully extended your hips. Drive through the heels back to a standing position Rep is completed when the knees and hips are fully locked out and open at the top.

Tips: Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes. Keep arms straight and long; An early arm bend will lessen the contribution of the hips.

Dumbbell Push Press: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

Burpee over DB: Standing side on to your dumbbell, throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands keeping as low as possible to the ground and perform a two footed jump (or step) over your dumbbell.