Fitness
A. E2:30 for 6 sets:
5 front squats
*Start moderate and build every two sets.
B. EMOTM 8:
1st: 8-10 DB rear-foot elevated split squats, right
2nd: 8-10 DB rear-foot elevated split squats, left
C. E30s for 2 min:
1 clean high pull
-Into
E20s for 2 min:
1 clean high pull
-Into
E10s for 2 min:
1 clean high pull

Performance

A. E2:30 for 6 sets:
3 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set.
B. EMOTM 8:
1st: 30s/side rear-foot elevated split squats, unloaded
2nd: 45s DB death march (moderately tough)
C. E30s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
-Into
E20s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
-Into
E10s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
**Drop weight as necessary throughout. No misses.