AMRAP 20
3 Squat Snatch 155/105
6 Overhead Squat 155/105
9 Toes to Bar
Round for round with partner
Bring a Friend WOD (8am and 9am )
36 min AMRAP with partner
5x 50ft shuttle run
15 air squats
5x 50ft shuttle run
15 HR pushups
5x 50ft shuttle run
15 KB deadlifts
5x 50ft shuttle run
15 burpees
5x 50ft shuttle run
15 pull-up’s or ring rows
Each person does movement once before moving on.
With a partner I go you go
12 min amrap
3 shuttle runs
10 squat jumps
2 min rest
12 min amrap
150 m row
7 burpees
2 min rest
12 min amrap
10 R KB swings 2.0/1.5
100 ft farmers run
Perform 5 sets at 50% before spending 20 minutes to work up in singles from 60%
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
AMRAP 5
1 Squat Clean 225/155 +
1 Front Squat
OR
1 Shoulder to Overhead
Can go back and forth
Score:
• Each round is 1 Squat clean and either 1 Front Squat or 1 Shoulder to Overhead!
• Perform 1 squat clean and then perform either a front squat or a shoulder to overhead. You may alternate between both options.
