Fitness
A. E90s for 6 sets:
1 clean pull w/ pause below-the-knee + 1 power clean w/ pause in receiving position
*Prioritize positions over load lifted.
**Reset between reps.
B. EMOTM 10:
1st: 30s DB manmakers
2nd: 30s DB hang clean & jerks
*Same weight for both. Should be able to keep moving the whole time. Err on the side of “moderate” over “heavy.”
-Into
EMOTM 10:
1st: 20s/arm single-arm ring rows
2nd: 45s banded tricep push-downs
Performance
A. E90s for 6 sets:
Power clean w/ pause at mid-shin + Below-the-knee power clean
*Start moderate and build per set. No misses.
**Hang onto the bar between reps.
B. EMOTM 10:
1st: 1 ring muscle-up + 16 walking lunges + 1 ring muscle-up
2nd: 1 power snatch + 20s assault bike @ faster than 10 minute pace
-Into
EMOTM 10:
1st: 1 bar muscle-up + 5 burpees, no push-up + 1 bar muscle-up
2nd: 1 clean & jerk* + 20s assault bike @ faster than 10 minute pace
*Touch-and-go between clean & jerk.
