I. Foundation Work – 4 Rounds

  • 30 sec elevated glute bridge march

  • 30 sec alternating birddogs

II. The Workout - 8 minute AMRAP

  • 10 air squats 

  • 2 DB Snatch, adding 2 snatches each round

Air Squats

  • Start with your feet in your squat stance

  • As you inhale, push your hips back and down while keeping your chest upright, pushing your knees out to the left and right

  • Exhale as you stand. Keep your entire foot anchored to the floor throughout the squat

DB Snatch

  • Start with the weight on the floor between your feet. 

  • Hinge down and grab the weight, zipping your brace as you use your hips to generate power and snatch the DB up

  • Fully lock out overhead before returning to the ground

If you see doming of your abdomen when you press overhead (or at any point during the movement) scale the movement down by only cleaning to your shoulders, using a lighter weight, and working to establish a better diaphramic breath. 

Jasmine Cabrera

Health By Jasmine, Virginia