Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70% of your 1RM

 

5 Rounds for time:

10 one arm ring rows Alt Lt/Rt

10 One arm push-ups Alt Lt/Rt – if you can’t perform off floor use appropriate box height

10 Pistols Alt Lt/Rt