Rest

AM
Snatch 3-5×3/2.5% > than last week
Clean & Jerk 3-5×2/2.5% > than last week
DeadLift 3×5/2.5% > than last week
PM
Shoulder Press 5 RM X 5 reps
10 Bar Muscle Ups
Push Press 5 RM X 5 reps
10 Bar Muscle Ups
Push Jerk 5 RM X 5 reps
10 Bar Muscle Ups
*Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.