Fitness
A. EMOTM 8:
3 power cleans w/ 1s pause in receiving position
B. Front squats
4×2; Building; Rest 2 min
C. 10 min AMRAP:
10 suitcase deadlifts, right
7 assault bike/row calories
10 suitcase deadlifts, left
7 assault bike/row calories
10 DB Z press
7 assault bike/row calories
Performance
A. EMOTM 8:
3 no touch no feet squat cleans
*Reset each rep.
**Keep technique smooth.
B. One and a quarter front squat
4×2; Building; Rest 2 min
C. 10 min AMRAP:
3-6-9-12…deadlifts (275/185)
3-6-9-12…kipping handstand push-ups
*10 assault bike/row calories between sets.