Wailed on myself. Much needed.

Roll and stretch.

KB warm up complex + 3×3 pull ups with extended hanging

3 rounds 5 dips 5 pull ups 5 anti rotations

2 x 1 DL 1 power clean 1 clean catch in squat

Start @ 135 then go up by 5 to 225

1 single clean @ 235

10 min @ :30 seconds 1 DL 1Clean 1 hang clean 1 front squat

DB bench 1 x 20 @ 20

3×6@ 85

1 x 50 @ 20

30 ball slams :30 seconds battle ropes

20 ball slams :20 seconds battle ropes

10 ball slams : 30 seconds battle ropes