Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 a side
Goblet Squats 24kg x 3 low prying holds
Halos 16kg x 5 each direction
Face the Wall squats BW x 7
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands: one arm l,r then frog press to handstand then one arm l,r

spec work
48kg snatch then lower to shoulder slow then slight push press
3 singles each side

bending
tried double over and I need work
Yellow bar

Double Snatch + FSQ
28kg+28kg x 10 sets of 3
24kg+24kg x 10 sets of 3
average rest period 75 secs

This was a demoralizing workout doing 20 sets of double snatch and front squat and I had to dig down into my soul to finish this one but I did it, I feel like a better man for it. I need practice bending double overhand so I will get some smaller stock and work with it.