Fitness
A. E90s for 6 sets:
1 slow pull clean pull + 1 slow pull power clean w/ 1s pause in receiving position
*Prioritize positions over load lifted. Reset between reps.
B. 10 min AMRAP:
5 ring rows
10 push-ups
15 air squats
C. EMOTM 10:
1st: 30-45s side plank, right
2nd: 30-45s side plank, left
Performance
A. E90s for 6 sets:
1 above-the-knee power clean + 1 below-the-knee power clean + 1 power clean
*Start moderate and build per set. Last set heavy.
**Hang onto the bar between reps.
B. 10 min AMRAP:
1-2-3-4…unbroken bar muscle-up ladder
2-4-6-8…unbroken power snatch ladder (75/55)
*If you can’t do more than 4 unbroken bar muscle-ups, do escalating power snatch ladder with 2 unbroken bar muscle-ups b/w each set.
C. EMOTM 10:
1st: 30-45s side plank, right
2nd: 30-45s side plank, left
