Snatch from a box
40kg 2x4 one set snatch grip, one set close grip
60kg 6x4 3 sets snatch grip three sets close grip
the avg of all sets was between 1.9 and 2 for 60kg and between 2.2 and 2.4 for the 40kg

Box Squat
Added reverse green bands
135 = 0 at the bottom
135 2x5
added 80# of chain
135 1x5
225 x 2
315 x 2
365 x 2
Added belt
405 x 2
455 x 2
495 x 1
545 x 1

Neutral grip pull ups
BW x 8,6,5,7

1a. Good mornings 135 3x10
1b. Standing claf raise 135 1x20
1c. External rotation on blast strap 3x10

Pretty solid technique day, not as much volume as I would have liked because I was coaching Christian but it's all good.

abs - about 10 min worth witht he old heads
bike 6-7 min

flat bench
bar x 10
added 40# of chain
bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5

bent over row
5x10

curl and press
3x10

Snatch
40kg 2x4 (avg. 2.35 on tendo)
60kg 1x4 (avg. 1.75 on tendo)
80kg 1x4 (avg. 1.19 on tenco)

back squat
bar x 5
added 80 pounds of chain
bar x 3
135 x 3
225 x 6x3

1a. blue band pull through
3x10
1b. ghr sit ups
3x20

2a. hanging leg raise
3x20
2b. z-curls
3x10

Cambered bar bench
135 x 8
185 x 5
225 x 5
225 x 5
135 x 15

GHR abs
1x50

1a. Tricept Push down
3x10
1b. hammer curl
35 x 10
40 x 10
45 x 10

BB shrugs
135 x 10
225 x 10
315 x 10
315 x 10
225 x 10
225 x 5(w/ 3 sec hold at top)

abs, stretching and some foam rolling