Squat, MU & HSPU III

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq Sn w/ 56kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 6 + 1 rep (normally 8 sets)
2 minutes rest]

[Muscle Up x 2 x 8
HSPU (Partial Range) x 2 x 8
30 seconds rest]*

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
30 seconds rest]

NOTES:
-Added some bands to assist me in the muscle up for only 2 sets.
-The muscle up is really a very intense movement. If I could get
a Muscle up w/ 10kg, I think I would have increased my upper body strength
substantially.
-My legs were still tired of the previous evening bike ride home from work.
I will take it easier when faced with a heavy squat session the morning after.