Saturday's are fun because there are some olympic lifts involved :)
Cleans and Jerks, as well as snatches, are a great full body workout and they will also warm up your shoulders for an epic shoulder day.
If you've never done these olympic lifts before, I suggest starting with the bar and trying to make sure your form is really good before adding any weight. I realize that my form is not perfect but it is much better than it was when I started these lifts and I rarely use heavy weight.
Exercises:
Clean and Jerk - 4 sets adding weight on each set - less reps when there is more weight
Snatches - 4 sets adding weight on each set - less reps when there is more weight
Barbell Shoulder press - 4 sets adding weight on each set
Dumbell Shoulder Raises - 3 sets of 10-15
Dumbell Shrug/Shoulder Raises (hybrid of shrugs and raises) - 3 sets of 10
Front Shoulder Raises with Twist and Flip (bumper plate) - 3 sets of 10
Kneeling Single Arm Barbell Press - 3 sets of 10
Banded Rear Delt Pulls - 3 sets of 20
Here is a link of the exercises on TikTok https://vm.tiktok.com/TTPdhd69KW/