Quads

Half lemon in warm water
Breakfast - omelet. bacon, tomato, onion, mushroom. Avocado

Warm up
5 sets of 50 double unders unbroken
Sets 1,2,3,6,7 completed
Sets 4,5 failed

Front squat 5,5,5,10,10
(85kg,92.5kg,92.5kg) (77.5kg,77.5kg)

Over head squat 5,5,5,10,10
(62.5kg,67.5kg,72.5kg) technique not the best for the last set.
(60kg,60kg)

Snatch grip dead shrug
90kg x 5 70kg x (5,5,5,5)

Meal 2
Kangaroo stir fry with sweet potato

Meal 3
1/4 chicken, asparagus, cauliflower

Snack protein bar

Meal 4
Mixed plate of chicken,chicken salad,fish steamed veg