SAS & Switches

Updated: Mar 12, 2019

Warm up:

400 m Run/Row

5 Runner's Lunge (R + L = 1)

10 Arm Swings (Forward) R + L

10 Arm Swings (Backwards) R + L

20 Glute Bridges

25 Straight Leg Situps


Then warm up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form, and find AHAP


3 X 3 X 3


Main Set:

3 X 3 X 3 X 3 X 3 AHAP SAS


After each set (3 reps R and 3 reps L) Complete one burnout set of Lunge Switches

Rest 3-5 minutes before beginning another set of SAS.


*Experiment with DBs, KBs, and Barbells

*In lieu of lunge switches, step back lunges may be completed


Cool Down:

25 Straight Leg Situps

Shoulder/Chest Stretches

3 Sets of 30 Seconds each side of lower back and piriformis stretches


Post weights achieved per side and number of lunge switches completed, per round, to comments.



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