EMOM 6
1 Snatch pull + Hip snatch 40-50%

straight into

EMOM 6
1 Snatch pull + hang snatch 45-55%

straight into

EMOM 6
1 Snatch pull + snatch 50-60%

FOCUS: Catch position & extensions over weight
SCORE: Last EMOM’s weight

*If you dont like snatches or are scared of them,
today is the day to break that. Even if it means working
with an empty bar.
Let’s build some tech and confidence!

5×4 TnG Power cleans 50-70%

FOCUS: Cycling the bar smoothly with no stops
SCORE: Weight

Pure Weightlifting Part C

E90sec x5
2 Snatch high pulls (with same PC weight)

FOCUS: Leg drive NOT arm pull
SCORE: Weight