5-8min

2 rounds empty bar NFT

2 muscle snatch

2 power snatch

2 snatch press

2 snatch bal

Work

Warm up complex for 5min to a moderate weight

E2mom 16min

Snatch pull+hip power snatch+hip snatch full

Warm up

5-8min

2 rounds empty bar NFT

2 Power clean

2 clean

2 press

2 jerk

Work

Warm up complex for 5 min to a moderate weight

E2mom 16 min

Clean+low hang clean+jerk (2 sec hold in split or recovery position)

Accessory

Narrow stance snatch grip hovering RDL

8x3sets

Jumping kang squats

Empty bar