Today's program for your training
10 x 90 degree external rotation
10 x Cobra to downward dog
20 sec. Shoulder stretch in rings
10 x Scapula pull ups
5 x Snatch Deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch Balance
A) Snatch Complex
5 sets of 2 reps Power Snatch
Rest as needed
Then with this weight
EMOM 4
1 x Power Snatch
5 sets of 4 reps (each side)
Rest 2 min between sets
Comment: Do some warm up sets and then the same weight for all 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
4 Rounds for time
500/600 meter bike erg
21 Alt. DB Snatch @10/15 Intermediate: @12,5/17,5
8 Pike Push ups/ HSPU
350/400 meter standing bike erg
Rest 1 min
TC: 22
d) Accessory
EMOM 9
1: 30 sec Wall Facing Handstand hold
2: 10-20 sec Hollow Hold + 10-20 sec Arch Hold
3: 25+25 sec KB Suitcase Hold (right+left arm)
Comment: Do some warm up and then build up in weight over the 5 sets.