IMG_4266Health:
A. 10-15 min skill work on Clean & Jerk
B. EMOTM for 20 min:
Min 1-5: Front Squat, Clean Pull, or Power Clean x 2-3 reps
Min 6-10: Farmer Carry x 1 gym length
Min 11-15: Front Squat, Clean Pull, or Power Clean x 2-3 reps
Min 16-20: Inchworm or plank x 20-30 sec
C. 3 sets of 30 sec each:
Hollow Hold, Pancake, Leg Circles, Superman

Fitness:
A. 10-15 min skill work on Clean & Jerk
B. EMOTM for 20 min:
Min 1-5: Power Clean & Jerk x (1+2) or (2+1)
Min 6-10: Farmer Carry x 2 gym lengths
Min 11-15: Power Clean & Jerk x (1+2) or (2+1)
Min 16-20: Paralette Shoot Through (no pushup) x 8
C. 3 sets of 30 sec each:
Hollow Hold, Pancake, Leg Circles, Superman

Performance:
A. 10-15 min skill work on Clean & Jerk
B. EMOTM for 20 min:
Min 1-5: Clean & Jerk x (1+2) or (2+1)
Min 6-10: Farmer Carry x 2 gym lengths
Min 11-15: Clean & Jerk x (1+2) or (2+1)
Min 16-20: Bar Muscle Up x 2-3 reps
C. 3 sets of 30 sec each:
Hollow Hold, Pancake, Leg Circles, Superman
Bonus:
Prone shoulder opener or pec stretch of your choice

Oly:
A. Snatch from hang or blocks, build to heavy single, then DS 3×2
B. Clean Pull, 6 x 3
C. Front Squat, build to heavy single, then DS 2×2