TUESDAY - 23-06-20

25 Min AMRAP (As many rounds and reps as possible) 

10 Devil Press
20 Air Squats
30 Dumbbell Hop Overs


A devil press is basically a burpee with dumbbells in your hands.  You do a push up with your hands on the dumbbells, jump or step your feet in.  Pick the dumbbells up from between your feet with your heels down and arms straight (keep your back flat!!).  Use the power from your legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked out with biceps beside your ears. Control the lower and keep the back flat as you set up for the next rep!
You could perform these with double KB’s, perform a push up and then jump the feet in and then pick up the KB’s and swing, clean and jerk. (Or double snatch). 
Sub: Burpees - chest and thighs to the floor on each rep.

Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, 2 feel hopping and landing together then hop back. Each hop is one rep.

You can do a line hop over even an imaginary line. And, if unable to hop sideways try plate hops (hop forward onto the plate and back again or forward line hops. 


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  • Carol Forbes on

    12 rounds plus 2 air squats
    Devils press no. Changed to single bell, burpee off bell into snatch 10 reps alternating arms 💦💦💦

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  • STeph on

    9 + 10 devils press DB X2 10kg

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