FRIDAY SHIFT 08/23/2019


10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

8 Alternating Single Arm Dumbbell Snatch
16 Single Unders or Taps

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you wil be doing dumbbell snatches from the ground. Please make sure you get into the proper set up position each time with the heels down, weight between the feet, knees bent, butt back, and chest up!

From that position you will drive through the heels and lift the chest. Keep the arm straight. Stand up hard and fast and squeeze the butt!

Shrug the working shoulder. Pull the elbow high and outside to keep the dumbbell close to the body. Finish by punching overhead and finishing. with the bicep by the ear!

Lower under control and switch hands with each rep.

You may choose to do 16 single unders or 16 taps.

For the taps you will basically run in place tapping one toe at a time on your dumbbell or kettlebell. Almost like a soccer type drill. Each time both toes touch - count that as one rep.


Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you could sub a shoulder height KB Swing.