A1 Low Bar Back Squat
10-9-8-10 rest 2 mins

B1 Forward Lunge – alternating
4 x 8-10 (each side) rest 2 mins

“Shoulder overload”
Shoulder Press to failure, immediately Push Press to failure, then immediately Push Jerk to failure.

Once you rack or drop the bar you are finished.
Suggested loads, 95 pounds for men 65 for women.

Scale these loads as needed.