Fitness
A. EMOTM 12
Power snatch + snatch balance + Hang power snatch
1st 4 min: tough, but no misses
2nd 4 min: add 5-10lbs
3rd 4 min: add 5-10lbs
B. 10 minute AMRAP:
2-4-6 Unbroken power clean ladder
2-4-6 Unbroken push up ladder
C1. Mountain climbers
3×30-45s, Rest 45s
+
C2. Stir-the-pot
3x30s, Rest 45s
Performance
A. EMOTM 12
Power snatch + snatch balance + Hang squat snatch
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. 10 minute AMRAP:
2-4-6 Unbroken squat clean ladder
2-4-6 Unbroken Ring dip ladder
C1. Mountain climbers
3×30-45s, Rest 45s
+
C2. Stir-the-pot
3x30s, Rest 45s
