skill
snatch-80kg
C&J-100kg

strength
back squats 3-3-3-1 90kg-100kh-110kg-120kg
a couple of strict weighted muscle ups(10kg) + various failed attempts
4x5 at each leg, weighted pistols (12kg) (2 minutes rest)

midline
3x10 weighted back extensions 15kg

tennis
1:30 tennis match