Shoulder press
5×1
Push press
5×1
Jerk
5×1
Maintenance/Mobility
ROMWOD 10min
Accessory work
Shoulders of steel
Dumbells lat raises 3×10
Dumbells shoulder press 3×10
Weightlifting
Pvc split jerks 3×5 3sec pause at catch
Gymnastics
Strict knees to elbows 3×8
Core
L-sit hold on plates 3xmax
Strength
Deadlifts double overhand deficit 2inch
7×1
METCON (blackout 4)
6min AMRAP
8 dumbell snatch alt 59/35
8 box jump overs 24/20
Weightlifting W3D1
5 sets
1 power snatch + 1 overhead squat
Snatch pulls @110% of 1RM
4×3 touch and go
Front squats
5×1 5sec at bottom
Accessory work
Shoulders of steel
Crossover symmetry
3 exercises of your choice
Weightlifting
Pvc snatch grip sots press 3×10
Gymnastics
Strict pull ups 3×10
Strict handstand push ups 3×5
Core
GHD barbell bench press 3×10
