Hang snatch
5 reps @ 50% @30KG
5 reps @ 60 % @40KG
4 reps @ 70% @45KG
4 reps @ 75% @49KG
3 reps @ 80% @52KG
2 reps @ 85% @56KG
1 rep @ 90% @60KG

Heavy clean pulls
6×3 @ 115% Clean @90KG

Walking shoulder fly ( don’t go heavy )
Hold 1 second @ top @2.5KG
50m
Shoulder Farmers walk @20KG
50m – Heavy-ish
400m total

Barbell Glute raises on bench 5-8 reps @70KG
Jefferson Curl empty bar 8-10 reps
3 sets

5 Wide grip pull up
hold 2 seconds
5 Ring dips
6 sets
Rest enough