SHOULDER/LAT WORK & EMOM 20

A) Strength:

1) Every 1:30 x 4:

a. 10 Seated DB Shoulder Press (Neutral Grip)
b. 15 Banded Pulldowns

*Record heaviest set DB Shoulder Press

B) WOD:

EMOM 20:

Min 1: 10 KB Snatch each* (53/35)
Min 2: 15 Hollow Body Rocks
Min 3: 10 KB Rows each
Min 4: 15 Sumo Deadlift High Pulls
Minute 5: 100 Meter Active Recovery Jog

-Score = Total Reps

*Sub Single Arm Russian KBS for KB Snatch if needed

C) Extra Credit:

Barbell Curl 21s (3 x 7-7-7). Rest 60s
- Bottom + Middle + Full ROM