Fitness
A. EMOTM 12
Power snatch + Hang power snatch+ hang power snatch
1st 4 min: Tough
2nd 4 min: Add 5-10lbs
3rd 4 min: Add 5-10lbs

B. For time:
9-7-5
Power cleans, tough
Wall climbs

C1.Stir-the-pot
3x30s, Rest 90s
+
C2. DB farmers Walk, heavy
3×100′, Rest 90s

Performance
A. EMOTM 12
Power snatch + Overhead squat+ Snatch balance
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. For time:
9-7-5
Squat cleans (155/115)
Muscle ups

C1.Stir-the-pot
3x30s, Rest 90s
+
C2. DB farmers Walk, heavy
3×100′, Rest 90s