Snatch ‘Em in 20

Warm-up: Tabata

Complete 4 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for the following:

Plank Hold

Glute Bridge Hold


Complete 4 rounds of one exercise before beginning the next.

Option 1 > 3 Months

AMPRAP in 20 Minutes

20 Plank Snatches R 15/20

20 Plank Snatches L 15/20

20 Squat to Box Jump

200 m Run/Row

Option 2< 3 Months

AMPRAP in 20 Minutes

20 Plank Snatches R 10/15

20 Plank Snatches L 10/15

20 Squat to Box Jump

200 m Run/Row

Option 3 < 1 Month

AMPRAP in 10-12 Minutes

10 Plank Snatches R 5/10

10 Plank Snatches L 5/10

10 Squat to Box Jump

100 m Run/Row

STRENGTH BIAS EXTRA: 5 X 3 Strict Pull-ups (or modified version ex. Low Bar Strict Pull-up, Jumping Pull-up with negative descent)


Cool Down:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch

Post Thoughts and Rounds to Comments

the incomparable Hannah! Finishing Law School and climbing Colorado Mountains!