Thrust N' Snatch

Updated: Jun 27, 2020

Warm-up:

20 Squats

Spinal Flow

Lunge Twists

Arm Circles


Then,

1:00 Cumulative Plank

1:00 Cumulative Glute Bridge Hold


Complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes

200 m Run/Row or 50 Jumping Jacks

20 DB Thrusters 15/20 each

20 SAS (Single Arm Snatch) Right 15/20

20 SAS Left 15/20


Option 2 < 3 Months

AMRAP in 15-20 Minutes

200 m Run/Row or 50 Jumping Jacks

20 DB Thrusters 10/15 each

20 SAS (Single Arm Snatch) Right 10/15

20 SAS Left 10/15


Option 3 < 1 Month

AMRAP in 10-12 Minutes

100 m Run/Row or 25 Jumping Jacks

10 DB Thrusters 10/15 each

10 SAS (Single Arm Snatch) Right 10/15

10 SAS Left 10/15


Cool Down:

Resistance Band Chest & Shoulder Stretches

Low Back and Piriformis Stretch

QL Stretch

Child’s Pose


Post Rounds and Thoughts to Comments


Haven’t been able to run in almost 3 months. It wasn’t pretty. It wasn’t fast. I walked after every minute for 30 seconds. But I did 1 mile. We start where we are and keep starting each day.



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