The good, the bad and the ugly

but not in that order

C&J
20 X 5
60 X 5
80 X 5
100 X 2 with 3 misses
The ugly. These are straight up power clean with almost no knee bend. I really should learn to clean properly. I even missed one that came so high I thumped myself in the middle of the chest

Back Squat
60 X 3
100 X 3
140 X 3
180 Miss
140 X 1
180 Miss
The first one I missed rolled slightly at the bottom, hit the sweat on my neck and popped right over my head. The scond one was more of true miss. I got the to bottom, started to move up and just go pinned.

Front Squat
60 X 3
80 X 3
100 X 3

Lunge 60K X 4 per leg

Pull up
4.5

Chin up
5, 5, 4.5

Dip
5, 5, 5

I stole this next one from the Art of Strength Forums
24K kettlbell
snatch 5 Left, 5 Right
swing 5 Left, 5 Right
10 Burpees
X 5
Time: 11:42
I was really sucking wind on those last few sets

Dumbell curl
30lb 5 X 5