Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 l,r
Goblet squats 24kg x 3 low prying holds
Halos 16kg x 7 l,r
Face the wall squats BW x 7
Overhead walkouts 40kg x 2 laps l,r
Handstand holds one arm x 2 holds (7secs) l,r

Spec work
99 1/2 lbs one arm presses no assist
1,1,1,1,2 PR tonight

Bending work
double 3/16 inch bars bent together (bar length 7 to 5 inches)
x5 bends

Snatch+Jerks one arm 20 min time limit
24kg x 1,3,5
36kg x 1,3,5
20kg x 1,3,5
32kg x 1,3,5
16kg x 1,3,5
40kg x 1,3

Great workout and I got a PR. I decided to try taping a 2.5 lbs plate to the 44kg bell and take it in smaller bites which worked out well. I pressed it for 4 singles then a double to end the presses which was a PR. I figure a few weeks of adding 2.5 lbs increments and I will be there (48kg clean and press both sides). Bending is going better and I am learning to focus inward on the bar instead of downward which is making a difference, bent 5 double 3/16 in. bars tonight. The snatch+presses were ass kicker going back and forth, I was missing my last set of 40kg and did not get to the 28kg. There is always next week.