You are welcome to divide this workout into 2 parts. If you choose to do this, do the snatch and clean and jerk first, then do the back raises and single leg good mornings later in the day. The entire workout should take about 1.5 hours, or about 45 min each if you divide it into two parts.
snatch 10 singles with 70% done EMOM
clean and jerk 10 singles with 70% done EMOM
back raises on a glute-ham bench or a hyperextension bench
4 sets of 10 with a moderate weight.
single leg bent back good mornings
2 sets of 10 with the right leg forward
2 sets pf 10 with the left leg forward
to do these allow the back to round as you go down, then as you start to rise, extend the back and straighten the spine as you return to standing upright.
remember it is very important that you keep a training journal and record all your weights for the next 8 weeks.
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.