Joint rotations
Hindu pushups 3x15
Goblet squats 24kg x 3 low prying holds
Face the Wall Squats BW x 6
Halos 16kg x 7 l,r
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands one arm l,r x 2 holds

Spec work
48kg snatch then push press l,r x 2,1,1

bending
double overhand
2+3/16 inch x 6 inch together
4 bends

Double Clean & Jerks + dragon flags
24kg+24kg
1,2,3,4,5,6,7,8,9,10
about 13.00 mins
one slow dragon flag after each set of C+Js

BB rev curls
75lbs x 5
70lbs x 5
65lbs x 5,5,5

Plate pinches double hand
125 lbs x 4 holds of 6 secs each

Get ups
16kg x 3 a side

longish workout but good. I bought some steel today 3/16 and cut it into 5 and 6 inch lengths. I went for my first over hand bend and steel melted in my hand so it was clear that I was going to have to double up the bars which worked well and I got 4 good bends out of this and it gave me a chance to practice this bending style. The C+Js went well and I went up in wieght with the Plate Pinches too.