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
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
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.