Warm up with 1,000 jump ropes/800 m Run, or 800 m Row. Then complete 3 sets of 30 seconds each chest opening stretches. (pictures shown are doorway stretches) Then complete several warm up sets of SAS (Single Arm Snatches) with the right and left sides. Finding a weight that is challenging to begin your sets.
3 x 3 x 3 x 3 x 3 AHAP
Complete 3 reps on the right side and 3 reps on the left side. Rest 3-5 minutes between each set.