METCON

14 min AMRAP

20 Double Unders
10 Single-arm Hang Dumbbell Snatch*
10 Box Jumps 24/20
20 Single-arm Hang Dumbbell Clean and Shoulder to Overhead*

*Do half on left then half on right

Today we leave the barbell alone and play with a dumbbell. Scale for double unders is stick jumps or scale the number down to 10-15 if you have some double unders (limit your frustration level). For both of the dumbbell movements, they are from the hang and should be performed similar to kettlebell swing meaning that the dumbbell goes between the legs and not to the side. Pick a weight to keep you moving the whole workout. The dumbbell movements should be split 5 on the left and then 5 on the right for the snatches, and then 10 on the left and 10 on the right for the clean and jerk.