Cleans day

Breakfast
Omelet 4 eggs 1 yoke, bacon x 4, tomato, cucumber, onion, mushrooms.

Banana

Sweet potato
Pre workout drink

Workout
Warm up 500 row + stretching

1k row time - 3:25

Power cleans
(2x8) (2x6) (2x4) (2x2) (2x1)
50kg,60kg
70kg,75kg
80kg,82.5kg
85kg,87.5kg (1+fail)(1)
90kg(fail),90kg,90kg(fail)
I wasnt happy with the result of the single reps. Failed twice on 90kg.

3 rounds of
Power snatch @ 40kg x 10
Rope climb x 2 (starting from seated position and only using arms)
Double unders x 50
Time - 9:30

I was pretty tired by the time I did this workout.  Forearms were burning and found it quite tough to hold the rope.
Humapro shake

Meal 2
Chicken, eggs, salad, cauliflower.

Snack sweet potato, mixed nuts

Workout 2
Preacher curls (6x8)
Bar+ 20kg,25kg,25kg,25kg,25kg,25kg
Hammer curls DB (6x8)
15kg,15kg,15kg,12.5kg,12.5kg,12.5kg

Core work 3 sets
Cable crunches x 12
Russian twist x 12

Meal 3
1/4 chicken.avocado.sweet potato.

Meal 4
Steak,veg. Mixed nuts