Fitness
A. EMOTM 7:
Power clean + Below-the-knee power clean + Above-the-knee power clean
*1s pause in receiving position on all lifts.
**Don’t drop the bar between reps.
B. 20 min:
30s DB snatch, alternating
-Rest 30s
30s ball slams
-Rest 30s
30s box jumps, step down
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s lunges, alternating @ recovery pace
Performance
A. EMOTM 7:
Muscle clean + Below-the-knee muscle clean + Above-the-knee muscle clean + Push press
*Moderate load. Prioritize speed and positions over load lifted.
B. 20 min:
30s DB snatch, alternating (50/35)
*Switch hands in mid-air.
-Rest 30s
30s ball slams (30/20)
-Rest 30s
30s double-unders
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s lunges, alternating @ recovery pace
-Rest 30s
