Half lemon in warm water + Juice Plus
Breakfast - Omelet
Meal 2 - 1/4 chicken with Mixed Veg, Avocado
Snacks throughout the day - Banana, Juice Plus,humapro shake
Meal 3 - 1/4 chicken with Mixed Veg, Avocado
Meal 4 -  Oats + 180 nutrition & berries + cinnamon

Warm Up
5 rounds of
50 Double Unders
500m Run
Time - 14:59
Felt pretty good with this today. Lungs didnt burn half as much as last week when I did it and I also did it much faster. Only 2 sets of the double unders were unbroken and all runs were done at 18km/hr on the treadmill.

Pause Jerk
(60kg x5) 95%x5 (70kg) 90%x5 (60kg)
I couldnt really drop  to much with the jerk as my flexibility needs a lot of work.

OHS + Snatch push press 4+4
(40kg x4+4) 95%x4+4 (60kg)
90%x4+4 (50kg)
Snatch push press felt ok. Only problem was lowering the bar to my neck. I felt I could push much more, its the lowering part thats gonna get me.

Back Squat 100% of day 1 (5x3)
(112.5kg,112.5kg,110kg,110kg,110kg)

Pause Back Squat 80% of today 3x3
(2sec at bottom)
(90kg,90kg,90kg)
This was something I have never done before. Pausing at the bottom. I dropped right down ass to grass on this 1. 

Sit up with twist (20,20,20,20,20)