2016APR18 (OTC4 D2B.W2)

Block Clean Pull + Clean + Squat:
20 x bar work
55 x (3+3+3)2
76 x (3+3+3)1
91 x (3+3+3)1
106 x (3+3+3)1
113 x (3+3+3)1
115 x (3+3+3)1
117 x (3+3+3)1
119 x (3+3+3)1

113kg x 3 Block Clean Pull + 3 Clean + 3 Squat

Snatch Balance:
20 x bar work
36 x 3
48 x 3
61 x 3
69 x 3
78 x 3

Kang Squat:
20 x 5
55 x (5)3

Standing Band External Cuban Curl:
Purple x (22)2

Standing Band Internal Cuban Curl:
Purple x (22)2

* Notes:

- Today was another ball-buster workout; however, it was thankfully short in duration because it was the final part of day two's workout.  I'm fairly pleased with my performance today, but I know my form and technique was off -- the lifts weren't as clean and crisp as I would have liked.  Plus, the "cleans" were starting to turn more into a competition clean pull due to exhaustion, and being a complete bitch.  Regardless, it's another one in the books.

119kg x 3 Block Clean + 3 Clean + 3 Squat