Clean w/ pause at knee + Jerk w/ pause on dip 4×2

Clean + Jerk 4×2+1

Kneeling Landmine Press 4x8e
Kneeling SA Band Pulldown 4x10e

Pushup Pulsing reps 3×15 (stay around half ROM)
Band Curl pulsing reps 3×15 (stay around half ROM)