Alternating DB Snatches (50,35)
Lunge with SA Lockout (split reps between arms)
Level 2- (40,25)
Level 1- (30,15), 25-20-15-10 reps
DB Snatch – Start the db back in your stance by your heels. Think core to extremity movement, hips first, shrug then elbow high to keep it close to the body.
Also, work on switching hands on the way down. Once you are able to figure it out and use the touch and go method it is much less taxing than starting from a dead stop each time.
4 rounds of
10/7 musucle ups*
Rest 2 minutes
*Scale the muscle ups to a # you can complete in under a minute.