Warm Up

3RNFT
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning

Snatch Warm Up

empty bar
A) 3x(5 High Pull + 5 Muscle Snatch)

B) 3x (3 Snatch Balance + 3 OHS)

Snatch Work
E130MOM5: 3x No-Feet Snatch
50-55% Snatch/Very Light

E130MOM5: 2x Snatch
60-65% Snatch/ Light

Clean Warm Up

empty bar
A) 3x (5 Muscle Clean + 5 Front Squat)

B) Tall Clean
3×3

Clean Work

E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light

E130MOM5: 2x Clean
60-65% Clean/Light

Front Squat

E2:00MOM3
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat