Fitness
A. EMOTM 12
Power clean + Hang power clean+ Hang power clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken
C1.Low ring push-ups
3×3-5/side, Rest 90s
*Go to knees if needed
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s
Performance
A. EMOTM 12
Power clean + Hang power clean+ Hang squat clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken
C1.Low ring archer push-ups
3×3-5/side, Rest 90s
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s
