A: Bench Press amrap@77,5kg + 3x5 deload
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: DB Shoulder flys 2set
E: Cable triceps push downs 2set

No grinding. Keep 1-2 reps in reserve and stop before you loose speed.

DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Snatch percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean & jerk percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean pulls percentages (of max clean)
2 reps @ 90%
2 reps @ 100%
1 rep @ 105%
1 rep @ 110%

Back squat
Build to a heavy 1 rep back squat at 8RPE then 3 back off sets at 80% of top single
3 reps x 3 sets

Pause overhead squat 5 X 3

A: Banded jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3x10, sista setet amrap
D: SA Seated rows 3set
E: SA lat pull downs 3set
F: Z-bar preacher curls 2set
G: Cable extended biceps curls 2set

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

3 x 3
3 x 2
3 x 1
90% of max at ens

Bench press
1x10 @ 60% 1RM
1x10 @ 70% 1RM
1x5 @ 75% 1RM
1x5 @ 80% 1RM

3-3-3