Bit of a Friday grinder.

AM: reverse hypers then  7 x 5 3 pause squats 2 jump squats @95 lbs then some lite DB row/curl/press situations 3 x 10

PM:

typical warm up plus windmills + hanging and pull ups

5 rounds of 5 plate sled push roughly 40 yards then 10 pull ups

then

work up to 2 x 5 db bench @ 85

then some curls and light db bench work

then 100 snatches in 4 min 20seconds  69 milliseconds nice

then stretching

(i am pretty sure i did other stuff but cant remember)