*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

Back squats
3×6 Tempo 3 down 3 up 70% @70KG
2×3 85% @85KG

Below the knee hang snatch
Triples @ 80% @50KG. Only got 2 sets

Below the knee hang muscle snatch
5-5-5-5 @20,25,30,35KG
Slowly work up

1 push up ( 3 Second down ) + 1 renegade row @20lbs
10 Reps
Rest 60Seconds
5 sets

Chinese bent over row
4×8 @35lbs

Hollow Hold
3 minutes total *Could only do 2 mins

Work up to a heavy power clean @73KG. 76KG Full Clean
Work up to a heavy power snatch @53KG Barely. 55KG FUll.

Snatch high pull touch and go
5×5 @ 80% of Snatch @52KG

Sumo deadlifts
5×5 @ 125% 1RM clean @106KG
3 second down

KB swing emom 5
15 swings @28KG
rest 3 minutes
Emom 5
10 push ups
5 pull ups