Flash Over
Workout 3
For Time
18 – 15 – 12 – 9 – 6 – 3
Devil Press (50/30lb) – A devil press is the combination of a burpee and a double dumbbell snatch.
Hollow Rocks
*You can use a barbell for this workout and perform a snatch and burpee in replacement of 1 devil press if needed.
Scaling: Lower the dumbbell weight if you think you will need to break often. This workout is intended to be a sprint. You should be breathing heavy and moving quickly. If you are new to Devil Presses, try this: 12 – 9 – 6 – 3 and focus on form over speed.
Scaling option 2: Same rep scheme as above with swapped movements.
Burpee Clean and Jerks
V – Ups or Situps
Why?: Arriving 1st in is 10 minutes of controlled chaos, be ready for it!
Workout Tips: Perform 3-5 devil presses before you start to help identify the proper weight to use. This will also aid in warming up as you work up to your workout weight.
Suggested time: 15 minutes or less
