Weighted Chinup 1 RM, then 1 set with 50% weight, then 1 set without weight (choose reps)

Shoulder press 5x5 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5each ATYs w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

Shoulder press 4x6 reps

EMOM for 4 rounds:
16 DB Deadlifts
6+6 DB Side bends
8 Ring rows
Rest

Sumo deadlift 8-6-4-4 reps

Snatch - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max snatch
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Snatch high pull
6 x 2 @ 100% of snatch

Split jerk from the rack
5 x 2 @ heaviest weight achieved in snakes and ladders last week

Optional accessories
3 Sets
10 Single leg rdl each leg
100ft D-ball carry
30 sec facedown GHD hold

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

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Jerk balance
5x every 3 min
3 reps
- leave 0 reps in rez
- add weight to last week

200m run

2 rounds:

3 pull-ups
5 push-ups
8 air squats