Its freezing cold and no one is in the office so i took my time in the gym today.

Roll + stretch, Typical KB warm up + Pull ups

Front Squat: 1 x 5 @ 135, 1 x 5 @ 185, 2 x 3 @ 225

Push Press: 3 x 3 @ 135

Clean and Push Jerk: 5 @ 135, 5 @ 155, 5 @ 175

3 x 20 BW Back Extensions

15 min of 30:30 with a 24 kg KB started with snatches then did swings then did cleans then did a clean+squat+press complex

Stretch, Sauna