A. EMOTM 5:
2 touch-and-go muscle snatches
+
(Rest 3 min)
+
EMOTM 5:
2 touch-and-go power snatches

B. Snatch-grip RDL
5×8; 3030 tempo; Rest 90s
*Focus on pulling bar back with lats.

C. EMOTM 15:
1st: 30s glute-ham raises
2nd: 20s good mornings – moderate load, perfect form
3rd: 10s row @ damper 10 – high effort

D. EMOTM 20:
1st: 5 power cleans (205/145) – drop each rep
2nd: 30-45s plank
3rd: 5 burpee box jumps (36/30)
4th: 30-45s plank