Fitness

A. EMOTM 7:
Clean pull x2 + Clean high pull
*Arms stay straight on clean pull then bend on clean high pull.
B. For time:
10-20-30-40-50 assault bike calories
10-20-30-40-50 KB swings
*200m run b/w sets. End with a run.
**30 min cap.

Performance

A. EMOTM 7:
3 no hook no feet squat cleans
*Start moderate and build per set. Prioritize positions over load.
B. For time:
50-40-30-20-10 row calories
50-40-30-20-10 KB swings (55/35)
*200m run b/w sets. End with a run.
**30 min cap.