S.A.S. & MetCon II

Warm-Up:

200m Run/Row

1:00 Stability Ball Plank

20 Stability Ball Lower Leg Raises

20 Stability Ball Alt Arm & Leg Raises (R+L=2)

Then,

Resistance Band Chest/Shoulder Mobility

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)

Then,

Warm-up sets of progressively heavier S.A.S. (Single Arm Snatches). 3-4 sets of 3-4 reps on each side.


Main Workout: To be completed in 2 sections

Section 1: S.A.S.

Option 1 > 3 Months

5 - 5 - 5 - 5 AHAP Single Arm Snatches (5 Right-5 Left)

Rest 2-3 minutes between sets


Option 2 < 3 Months

5 - 5 - 5 AHAP Single Arm Snatches (5 Right-5 Left)

Rest 2-3 minutes between sets


Option 3 < 1 Month

5 - 5 - 5 Single Arm Snatches (5 Right-5 Left) 10/15

Rest 2-3 minutes between sets

Weight increases only as form allows


Section 2 : MetCon

Option 1 > 3 Months:

AMRAP in 10 Minutes

100 m Run/Row

10 Plank Snatches R 15/20

10 Plank Snatches L 15/20


Option 2 < 3 Months:

AMRAP in 8-10 Minutes

100 m Run/Row

10 Plank Snatches R 10-15

10 Plank Snatches L 10-15


Option 3 < 1 Month:

AMRAP in 5-6 Minutes

100 m Run/Row