• Hang Power Clean + Hang Squat Clean + Clean: 5x1+1+1@135lb
• Push Press + Jerk: 5x2+3@115lb
• Clean and Jerk: 5x2@135lb
• Weighted Plank: 3x1:15@25lb
• Ring Muscle Ups: 3,2

• Clean from Blocks: 5x3: 95,115,125,135,135lb
• Behind-the-Neck Jerk: 5x3: 115,4@125lb
• Clean and Jerk: 5x2@135lb
• Weighted Back Extensions: 3x10@0lb

Finished up with 2,2,4 strict muscle-ups on rings. Did each set between sets of back extensions. Tried to make each rep slow and controlled.

• Clean Pull (Floor) + Clean Pull (Knees): 5x3: 83,103,103,113,113lb
• Power Clean from Blocks: 5x3: 103,113,113,123,123lb
• Clean & Jerk: 5x3@133lb
• Barbell Hip Ups: 3x8: 93,113,123lb

Accidentally used the 33lb women’s bar, so all the weights are a bit odd.

• Snatch Pull (Floor) + Snatch Pull (Knees): 5x3: 65,85,85,95,95lb
• Power Snatch from Blocks: 6x3: 65,65,85,85,95,95lb
• Snatch: 7x3: 65,65,65,75,75,75,75lb
• Back Extensions (paused): 3x10
• Ring Muscle Ups: 5

• Overhead Squat: 5x3: 45,65,65,70,70
• EMOM Back Squat: 10x3: 4@175,4@185,2@190
• Clean Pull (pos1, pos2, pos3): 5x2+2+2@105
• Single-Arm DB Row: 3x8@60

After workout, put a band around my ankles and did some lateral steps (10 each way, twice) and some forward-back steps (10 each way, 3 times). Then watched people work on their kipping muscleups and tried a few. My shoulder was bothering me, so I didn’t push it.

• Sotts Press: 5x5: 45,15,15,15,45lb
• Drop Snatch: 5x3: 3@45,2@55lb
• Snatch: 5x2: 3@65, 3@75lb
• DB RLESS: 3x8@90lb

• 3x8 Front Rack Reverse Lunge: 115lb
• 5x3+2 Push Press + Jerk (3 PP, 2 Jerk): 65,85,85,95,95lb
• 5x5 Front Squat: 2@135,3@145
• 3x10 Weighted Back Extensions: 15lb