Olympic:
Work to a heavy snatch or clean full single, then do 5×5 70% OHS OR 5×3 70% 3x Front Squat, 1x Jerk

-> Between sets, choose one:
:30s Glute Bridge OR 20y Farmer Carry

-> Accessory (2-3)
A1: 10 Ring Pushups OR 10 DB Press with Rotation
A2: 5-8 Eccentric Chinups OR 10 DB Rows

Powerlifting:
Work to a heavy Front Squat or Paused Bench Double, then do 3×3-5 70%

-> Accessory (2-3)
A1: 10 DB Floor Press OR 10 DB RDL
A2: 10 Barbell Rows
B: 50 Hammer Curls
C: 100 Band Pushdowns