Warm Up

2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats

Snatch Warm Up

empty bar
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)

Snatch Complex

E2:00MOM6
1x ( 1 High Hang + 1 Floor + 1 High-Hang + 1 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy

Clean and Jerk Warm Up

empty bar
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)

B) Push Jerk
3×3

C) Tall Split Jerk
3×2

Clean and Jerk Complex

E2:00MOM6
1x (1 High Hang + 1 Floor + 1 Front Squat + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy

Snatch Grip Push Press

E2:00MOM5
4x
70-75% Push Press