Fitness
A. EMOTM 9:
1st: 30-45s band pull-aparts
2nd: 30-45s scap push-ups
3rd: 30-45s crab walk
B. In teams of two —
10 min AMRAP:
P1 – 30 wall balls
P2 – 10 DB power cleans + 10 DB push presses
-Into
10 min AMRAP:
P1 – 10 power cleans + 10 DB push presses
P2 – 30 wall balls
*Only one head of DBs touches the ground.
Performance
A. EMOTM 9:
1st: 30-45s tall-kneeling bottoms-up KB press, right
2nd: 30-45s tall-kneeling bottoms-up KB press, left
3rd: 30-45s crab walk
B. In teams of two —
10 min AMRAP:
P1 – 30 wall balls (20 to 10’ – 14 to 10’)
P2 – 10 power snatches + 10 overhead squats (75/55)
-Into
10 min AMRAP:
P1 – 10 power snatches + 10 overhead squats (75/55)
P2 – 30 wall balls (20 to 10’ – 14 to 10’)
*Switch after each partner completes work
