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
typical warm up plus windmills + hanging and pull ups
5 rounds of 5 plate sled push roughly 40 yards then 10 pull ups
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
(i am pretty sure i did other stuff but cant remember)