Every 4 mins for 20 mins do:

25 AbMat Sit-ups

10 Double Dumbbell Snatches, 35/20 lbs

5 Push Press, pick load

  • Weight increases each round on the Push Press

We’ll build to a heavy set of 5 push press over the course of these 5 intervals
The AbMat Sit-ups and DDBS do not count towards your score, they are simply the “buy-in” to the barbell on each round
Rounds begin every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
There is no time component to your score – the round intervals are just there to help you dictate rest
For Example: If you finish the first round at 2:00, you’ll have until the 4:00 to rest and change out weights before beginning the next round
Your score is the heaviest weight lifted on the 5 sets of Push Press

The barbell will start from the floor, so the push press weights should be loads that you can also clean
The 5 reps are meant to be completed unbroken
You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets
It will be helpful to plan out your potential weights beforehand, which allows you to have the necessary plates on the floor to change out weights quickly

The standard on the DDBS is that the arms are fully extended over the shoulder blades, similar to a single DB snatch or KBS.
Choose a weight here that you could complete 20+ DDBS without stopping when fresh

Move with a purpose through the AbMat Sit-ups and DDBS, but not so fast that it excessively fatigues you for the push press
At the lighter push press weights, you can probably move a little faster on the two movements before
As the weight gets heavier in rounds 3-5, slow down the sit-ups and DDBS to conserve some energy – allowing you to complete the 5 heavier reps unbroken
The Push Presses should be unbroken throughout