“DOUBLE FEATURE”
TEAMWOD
10min to find
4RM front squat
*From the ground*
14min AMRAP
8 sync toes to bar
8 sync single arm dumbbell clean and jerk 50/35
50ft sync single arm overhead lunges 50/35 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
Health
14min AMRAP
8 sync knee raises
8 sync single arm dumbbell clean and jerk 35/20
50ft sync single arm overhead lunges 35/20 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
BURN
20min AMRAP
20 wall balls 20/14
20 dumbbell deadlifts 50/35
100ft dumbbells farmers carry 50/35 (25ftx4)
*You can substitute dumbbells for kettlebells
Note: Say goodbye to your grip…forever
