In Teams of 2:


12 Hang KB/DB Snatch (6 R / 6 L)

10 Box Jumps (step down)

8 Front Squats

Timekeeper: 200 M Run

*Switch when runner gets back, pick up where your teammate left off for one AMRAP score.


4 Minute Rest



200 M Run

7 Hang Snatch (95/65)

7 Front Squats (95/65)

50 M Run

*I go, you go. Wait outside in the parking lot near street while your partner completes his/her round.


The first AMRAP will have both of you working at the same time for the duration of the 12 minutes. After the 4 minute break, you will then be working for about 1:30-2:30 and then getting that same amount of rest. Keep the intensity up on the runs, stay smooth and controlled on the work inside.