Thursday

Weightlifting

Snatch 10-8-6-4-2 reps @ 50-65-75-80-85% of max

Then start an EMOM 10 minutes with your last snatch weight and adding weight as needed:

Even: Push jerks 3 reps

Odd: Strict pull ups 7/5 reps (men’s/ladies)

Then throughout your day or if you have time after the workout complete 5 sets of push ups at 40%