If you don’t have a weight, find something around the house - back pack, laundry detergent, etc. and lift it from the ground to overhead. Pace yourselves on the squats; this one is going to be tough on the legs. Pick a weight where you can get all 20 snatches in one set.

Monday’s weather looks great so I’m going to program Murph. I’ll post lots of options for modifications if you don’t have equipment, as well as scaling options.

15 min AMRAP

20 Alternating DB Snatch - 10 per arm

35 DU/70 SU/35 Line Hops

40 Air Squats



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna