To achieve (and maintain) some serious intensity, you’re going to start to a clock and perform two minutes of non-stop work, followed by two minutes of rest, five times through for a total of 20 minutes. During the two minutes ‘on’, work through the following movements as many times as possible, attempting to keep your weights moving without dropping them or resting the entirety of the round.
1) Hang Cleans x 2
Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
2) Push Press x 4
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.
3) Bent Over Row x 6
After your push press, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start.
4) Dumbbell Deadlift x 8
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement.