1.  Banded Back Squat – Double Red (1RM – no box – Everyone uses red)

2.  Hang Clean (1RM)

3.  Muscle Snatch Against Single Orange (4×6)

4.  High-Hang Snatch (6×2 Build across – Score heaviest double, no drops)

5.  Back Extensions (1xMax, If less than 25 reps, 2xMax)

Warm-up: Seated Box Jumps (1xMax Height)

1.  Back Box Squat + Double Orange Bands (@ 50% + 25% Bands 10×2)

1.  Back Box Squat – Single Red Band (@ 50% + 25% Bands 10×2)

2.  3 Position Snatch (1RM – no dropping)  From floor + Below knee + Above knee

3. Snatch High Pull (5×5)

4. Earthquake Bar Bench Against Single Orange – Half Rom Static Hold (3x60s – Add weight from last time)

5.  Reverse Hypers (3×20)

1.  Split Jerk (1RM)

2. 1s Pause Front Squat (@65% 6×3)

3.  Snatch Balance + OHS (6×2 Build to Heavy Double)

4.  Back Rack Bulgarian Split Squat (3×10 Each)

5.  Barbell Hack Squat (3×10)