A1. Seated Dumbell Strict Press 10-12 reps rest 1 min x3      used 2×25# bells, no pain
A2.Barbell Bent Over Rows 10-12 reps rest 1 min x3              105# felt great
A3. Strict Pull up with 3 Second Hold at the top 5 REps rest 1 min x3    felt good, no pain
B. Back Squat 5×10 @ 50% 1rm 5 second pause in the bottom of reps 5 and 10    used 135#,  felt great
+
Sled Push 60 Seconds Empty sled @ moderate pace
Rest 30 seocnds
1Power Clean 115lbs
Rest 30 seconds
1 Power clean 115lbs
Rest 75 seconds
x10           This set was fun! Clean felt smooth and easy, no pain

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