A. EMOTM 10:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Touch-and-go reps. Prioritize speed over load.

B. Seated DB press
3×6; 30×0 tempo; Rest 60s

C. Seated single-arm DB press
3×10/arm; 20×0 tempo; Rest 60s b/w arms

D. EMOTM 10:
Mins 1-5: 20-30s glute-ham raises
Mins 6-10: 30-45s Sorensen hold

E. 4 sets @ 85%:
300’ sled push – light load
400m run
-Rest 3 min