* I left out the power and broad jumps today as there is something funky goign on in my right knee and I didn't feel confident doing them.

2. hang power clean + front squat  - 4x3 - 70/75/75/77.5kg - left elbow a little sore after messing up the cleans last week. On hte last set I had the bar on the floor after each rep, this helped with losing the hook grip

 3. deficit deadlift (standing on a 45 lb plate) - 4x5 130-140-150-160 started to bottle it a bit on the very last rep but got my head back in the game and got it done, happy with that - also ended up standing on a 10 and 5kg bumper, so 7.5cms - 1.5 higher than last time

4. DB step up - 3x6/6

- 25kg's as it was the heaviest I had

5. heavy 1 arm farmers carry - 4x40 meters per side

-go heavy and try to maintain a rigid torso - improvised. At first I used a 25kg hex plate and 2 small 2.5s as they were the only things I could put together while still getting my hands around. After the second round my hands were getting shredded so dropped to 27.5 and then just the 25kg plate for the last set