Good workout: bench 3s and more

Power clean
40kg x 5
50kg x 5
55kg x 5
60kg x 4
then i found a pair of straps and tried cleans with them
60 flew up
so did 70
straps make a big difference.. but i'll be okay without them.

I'd love to clean more weight, maybe focus on it more after xmas.

Bench
50kg x 3
55kg x 3
62.5kg x 11 (maybe 12 lost count)

Rugby boys came in, taught 3 of them how to power clean.
Ended up doing:
power clean and press
40kg x 10 (x2)
40kg x 15 followed by 10 push presses with no rest (SMOKER)

2mins run incline 8 speed 8 nothing fancy just a small finished. the room was full of girls it's always a little embarrasing coming off the treadmill after 2mins and looking wiped out.