Fitness
A. EMOTM 12
Snatch pull + Hang snatch pull + Hang power snatch
Minute 1-4: 50%
Minute 5-8: 60%
Minute 9-12: 70%

B. 7 min AMRAP:
1-2-3-4 touch-and-go power snatches @ tough weight
*Go back to 1 after set of 4

C1.Plank on low rings
3×5/side, Rest 90s
+
C2. DB Waiter’s walk
3×100’/side, Rest 90s

Performance
A. EMOTM 12
Snatch pull + Hang snatch pull + Hang squat snatch
Minute 1-4: 50%
Minute 5-8: 60%
Minute 9-12: 70%

B. 7 min AMRAP:
1-2-3-4 touch-and-go squat snatches @ 70%
*Go back to 1 after set of 4

C1.Low ring arm extensions
3×5/side, Rest 90s
+
C2. DB Waiter’s walk
3×100’/side, Rest 90s