Lifestyle
Every 2 min x 7 sets
10 Alt. DB Snatch + 10 DB Swings
Performance
Every 2 min 5 sets
2 Touch and Go Power Cleans
EMOTM for 18 min
1st: 5 Hang Power Clean (60/40kg) or 10 reps with DB’s
2nd: 200 m Row
3rd: 20 Ring Dips or Push-ups/Box Dips