400 m Run/Row
5 Runner's Lunge (R + L = 1)
10 Arm Swings (Forward) R + L
10 Arm Swings (Backwards) R + L
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
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
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.