For 5 cycles: AMRAP in 3 mins of:

10 Dumbbell Power Cleans, 50/35 lbs

20 Double Unders

10 Dumbbell Alternating Reverse Lunges, 50/35 lbs

20 Double Unders

Rest 1 min between each cycle. For each cycle restart the AMRAP.

GENERAL
Working through 5 short AMRAPs with 1 minute of rest between
Record total rounds and reps each time through, with your final score being the lowest score of the 5 rounds
Looking to choose weights and variations that allows for 1+ to 2 rounds each time through
With a short time to work and rest built in, we want to keep moving for the majority of the 3-minute work windows
If you’re on the fence with weights and variations, go light and simply to move the whole time

DB POWER CLEANS
Choose a moderate weight that allows you to complete the 10 DB PC in 30-45 seconds
Alternate legs on the Reverse Lunges for a total of 5 reps each leg
If unable to DB Power Clean, complete one of the following:
10 Slamballs & 10 Slamball Reverse Lunges
10 Russian Kettlebell Swings & 10 Kettlebell Reverse Lunges

DOUBLE UNDERS
Choose a variation or rep number on the rope that you see yourself completing unbroken each time
Within the short time windows, we’re looking for each time at the rope to last less than 30 seconds

STRATEGY
GENERAL
With rest built in, the first goal is to move for as much of the 3 minutes as possible
The second goal is to keep each round within a few reps of each other
A good way to do this is to declare your first round as your lowest score round
After the first round, you can aim to just get 1 rep better
This keeps you just outside your comfort zone instead of starting fast and living in the panic zone for the final 4 rounds

DB POWER CLEANS
Try to hold onto the DB and perform the 10reps in quick 2 sets or less. Be sure to have a controlled DB deadlift, a jump and catch in a good solid rack position.

DB FRONT RACK LUNGES
Once the DB are up to the front rack, it makes sense to hold on for unbroken sets so you don’t have to do anymore cleans

DOUBLE UNDERS
Shoot for unbroken sets on the double unders if possible
With a lot of transitions, lay the rope down neatly to avoid lost time during the 3-minute windows