Fitness
A. E2:30 for 6 sets:
4 front squats
*Start moderate and build every two sets.

B. EMOTM 8:
1st: 6-8 DB rear-foot elevated split squats, right
2nd: 6-8 DB rear-foot elevated split squats, left

C. EMOTM 8:
Snatch pull + Snatch high pull + Power snatch w/ 1s pause in receiving position
*Start moderate. Build every 2 sets.

Performance
A. E2:30 for 6 sets:
2 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set.

B. EMOTM 8:
1st: 6 DB rear-foot elevated split squats, right
2nd: 45s rear-foot elevated split squats, right (unloaded)
3rd: 6 DB rear-foot elevated split squats, left
4th: 45s rear-foot elevated split squats, left (unloaded)

C. EMOTM 8:
Mins 1-4: Squat snatch + Overhead squat + Snatch balance
Mins 5-8: Squat snatch
*Start moderate. First 4 minutes at similar weight. Start building at minute 5.