1) Barbell Snatch

mainly using this as warm up, felt good.

bar x 2×3

55 x 2 x 3

75 x 2 x 3

90 x 3 x 3

2) Deadlift

90×5

180×3

200×3

220×3

250×3

270×3

290×3

315×3

290×3

270 x 5 sets of 3

3) Military Press

55×3

65×3

75×3

85×3

90 x 3

105×3

90 x 6 sets of 3

1) Bench press

135×3

145×3

155×3

165×3

175×3

185×3

1952×3

190x2x3

185×6 sets of 3

2) Ft Squat

135×3

145×3

155×3

165×3

175×3

195×3

185×4 sets of 3

3) Top Half Seated Pin Press

185×3

190×3

195×3

205×3

215×3

225×3

215×2 sets of 3

4) Band Triceps and Shoulders

3 sets of lots