Fitness
A. EMOTM 8:
Halting snatch deadlift + Snatch pull + Power snatch w/ 1s pause in receiving position

B. 24 min:
30s wall balls
-Rest 30s
30s Russian KB swings
-Rest 30s
30s row
-Rest 30s
30s assault bike
-Rest 30s

Performance
A. EMOTM 8:
3 no touch no hook squat snatches
*Start moderate. Build every 2 sets as able.
**Reset between reps.

B. 24 min:
30s wall balls (20 to 10’ – 14 to 10’)
-Rest 30s
30s jump squats
-Rest 30s
30s lunges, alternating
*Stay in place.
-Rest 30s
30s Russian KB swings (70/53)
-Rest 30s
30s DB snatches, alternating (50/35) – switch hands in mid-air
-Rest 30s
30s banded good mornings
-Rest 30s