*Back after a week not training.

Touch and go Push Press from rack or power clean
Work up to heavy 5 @55KG

Touch and go power clean
Triples @ 80% @60KG
4 sets

Clean pull
2×5 @ 85% @73KG
2×3 @ 95% @81KG
2×2 @ 105% @90KG

Hammer Curl to Box step up with rack with DB
EMOM 8
12 reps @15lbs and 20lbs

GHD back extension
5 + 10 second hold x2
3 sets @BW, 5KG, 5KG
weighted is optional

8 pull up
8 dip
3 sets