Then complete 3 sets of the following:
5 Single Arm DB Snatches (left arm)
5 Single Arm OH DB Reverse Lunges (left arm)
5 Single Arm OH DB Squats (left arm)
Then same thing with the right arm
Work with sets of 3 x(1+1)
Add weight and perform 3 sets here.
On the Squat Snatch, go slow from the floor and look at a straight line bar path as much as possible. Try to get the bar to the same point of contact as you did with the hang.
20 OH Squats (135/95) or 30 DB Front Squats (50/35 – 35/20)
30 Power Snatches (135/95) or 60 Alternating DB Snatches (50/35 – 35/20)
The goal here is to choose a weight where you can go unbroken on the squats, and then go for singles with the exact same pace from beginning to end in the Power Snatches.
Complete 2-3 sets of:
45-60 secs/side Side Plank
15-20 Banded Reverse Crunches or (or no band)
Rest as needed
Every 2 min 30 secs x 20 mins:
1 min Max Cal Row
3 min of max reps at 80%
Rest 2 mins
4 mins of max reps at 85%
Rest 2 mins
5 mins max reps at 90%
The logical way to work this is to aim for 1 rep every 30 secs in the 3 mins, 1 rep every 45 secs in the 4 mins, and 1 rep every min for the 90%!
Those not comfortable with the barbell Snatch can perform OH BB or DB Lunges.