Snatch 'Em & Lunge

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

200 m Run/Row

10 Wall Balls 10/20

10 Plank Snatches R 15/20

10 Plank Snatches L 15/20

20 Walking Lunge Steps (R+L=2)


Option 2< 3 Months

AMPRAP in 16 Minutes

200 m Run/Row

10 Wall Balls 10/20

10 Plank Snatches R 10/15

10 Plank Snatches L 10/15

20 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month

AMPRAP in 10-12 Minutes

200 m Run/Row

10 Wall Balls 4/10

5 Plank Snatches R 5/8

5 Plank Snatches L 5/8

10 Walking Lunge Steps (R+L=2)


Cool Down:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch

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