SAS & Switches

(Compare to August 13 & March 11)

Warm up:

400 m Run/Row

5 Lunge Twists (R + L = 1)

Arm Circles

20 Good Mornings 15/25

20 Squats


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:

Shoulder/Chest Stretches

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

QL Stretch

Child's Pose


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


It's our 1 year Anniversary today!!! It's an honor to start everyday with you all! Thank you for your trust, patience, perserverance, and incredible spirit!




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