10 DB snatches
Rest 1-2 min between rounds
Happy Friday! Hope you all have had a great week.
I originally did this workout as a partner workout with my hubby - alternating full rounds. So you can enlist a friend / significant other to workout with you, or just take a minute or two rest between rounds.
I walked for 1 minute as my cardio, but feel free to do whatever type of cardio is easily available - stairs, toe taps to stairs, row, bike, run (if comfortable).
Then into 10 snatches (5 per arm if you are using a single weight rather than a barbell, or alternate full rounds with one arm). I did these from the hang (above knee) position, as my belly gets in the way of getting all the way to the floor. If you’re not comfortable with snatches, then you can do a shoulder raise into a shoulder press - or whatever arm strengthener feels comfortable to you today.
Then 10 overhead squats (again 5 per arm, or alternate full rounds - I did one full round of snatches and OHS on one arm, and then switched arms for the next round). If you are unable to keep a level pelvis, without twisting or feeling it into your low back, then nix the overhead portion and do a goblet / front rack / or air squat.
Have a great weekend!