1.  Banded Back Squat – Double Orange (@ 55% + 25% Bands 10×2)

1.  Banded Back Squat – Single Red (@ 55% + 25% Bands 10×2)

2.  Snatch Balance (Build to Heavy Single (Min 7 sets))

3.  Snatch from High Blocks (Above thigh – Build to Heavy Single (Min 7 sets))

4.  Seated Good Mornings (3×10)

5.  Weighted Ring Dips (4×6 (Use toughest modification))

1.  1s Pause Front Squat (@ 70% 6×3)

2.  Power Clean (1RM (Min 8 sets))

3.  Strict Press Against Single Red Band (@ ~50% 8×3)

4.  Incline Earthquake Bar Press (3×10 – Max Hanging KB’s)

5.  Back Extensions (Weighted 4×6)

1.  Squat Clean (Build to Heavy Double )

2.  Split Jerk With 3 Second Pause (Singles: 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%)

3.  Front Rack Alternating Lunge (3×10 Each: Goal is to fail 9-10th rep)

4.  Clean Grip Bent Over Barbell Row (3×10)

5.  Single Leg Barbell Hip Bridge from Bench (3×15 Each: Dig shoulders into bench for more ROM)