Friday Workout: Snatch Work, AMRAP

Thinking about joining UPLIFT?  Read about Julia’s experience below and go here for more information!


“UPLIFT has been an amazing journey. I have always considered myself an athlete, but none of the sports I gravitated toward – running, cycling, yoga – made me strong. At age 44, lifting weights has begun to sculpt my body in amazing ways.  My posture has improved and I stand taller and feel more powerful. That feeling of strength and confidence has translated to other aspects of my life, too. Not only have I enjoyed the results of getting stronger, but I enjoyed the process. The workouts are fun, challenging, and best of all, the other women in UPLIFT are so supportive and inspiring! Dominique is both a gifted teacher and a coach.  I look forward to the next class starting in January 2017!”


Every 90 Seconds for 6 Total Sets:

  • Power Snatch + Hang Squat Snatch + Overhead Squat

*Should be touch and go set.  Start moderate (~60-70% of 1RM and build as you are able).  Scale to 2 Hang Power Snatches (high hang + low hang) + Overhead Squat.


Level 1


  • Box Jump Step Down (18/12) x 3
  • Push-up x 5
  • Russian Kettlebell Swing x 7

Level 2


  • Box Jump Step Down (30/24) x 3
  • Handstand Push-up x 5
  • Kettlebell Swing (70/53) x 7


SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

4 thoughts on “Friday Workout: Snatch Work, AMRAP

  1. Complex: 2@60, 65, 70, 75, 80#
    Wod: 6+11 (knees on box for hspu, rest rx)

  2. 95#
    9+3 (1 abmat)

  3. 65#
    8+11 w/ one abmat, 45#kb

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