| Programming Notes: Starting off with some traditional strength focused around strengthening the shoulders, along with activating the lats with rows. The WOD is designed to be relatively low volume and high skill. EMOMs are a great way to give time to recharge the CNS between lifts to help you focused on technical movements like snatching. Intensity goes up in the form of weight on the barbell-only if you hit your lifts. SWOD: 4 rounds of: 1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s (Lateral raise + front raise + cuban press) https://www.youtube.com/watch?v=Us2o-vM5y8I&feature=youtu.be 1b) 10 BB supinated bent over row with 2sec pause at top |
| WOD: EMOM 12min 1 Hang Squat Snatch + 1 Squat Snatch 5 Burpees *Move up in weight each round, score is heaviest weight completed *Weight is valid only if you complete the complex and 5 burpees within the minute L2: Maintain a single weight across all rounds L1: 10 Alternating DB Snatches |
| Accessory Work: Barbell Bicep Curls 3×8-12 L1: DBs, choice of weight |
| Recommended Stretching 3-Way Banded Shoulder & Lat Stretch |