200 m Run/Row
1:00 Stability Ball Plank
20 Stability Ball Alt Arm & Leg Raises (R+L=2)
Then warm-up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form, and find AHAP
3 Sets of 5 reps right and left side with progressively heavier weight. Start light.
5 Sets of 5 Reps (R & L) AHAP SAS
< 3 Months
3 Sets of 5 Reps and 20 Lunge Switches (R+L=2)
< 1 Month
3 Sets of 5-8 reps on each side with lighter weight. Only increase weight as form allows. And 10 Lunge Switches each round (R+L=2)
After each set (5 reps R and 5 reps L) Complete one burnout set of Lunge Switches
Rest 3-5 minutes before beginning another set of SAS.
@Home - You may complete 5 Sets of 5-8 reps, per side, with lighter weight. Or whatever weight you have available.
*Experiment with DBs, KBs, and Barbells
*In lieu of lunge switches, step back lunges may be completed
Post weights achieved per side and number of lunge switches completed, per round, to comments.