A1. Hang Power Clean; 5 reps x 5 sets; rest 20 seconds (play by feel, don't go crazy here)
A2. TTB; 15ub x 5 sets; rest 2min 
B1. Banded Lateral Hip Walk; 20m/side x 5 sets; rest 1min 
B2. Weighted Hip Extension; 10-12 reps x 5 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x5 sets; rest 3 min
+
Row 20min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)
rest 5min
x2sets 
(last week on this progression, stay focused on this.) 

Results 
A1. 185# for all sets 
A2. Completed 
B1. Completed (used sling shot)
B2. 60# (12), 75 (12), 75 (12), 75 (12), 75 (12) 
B3. 25# med ball for all sets 
+
1. 4831m
2. 4664

Awesome training session today! Body was feeling on point. No pain through hip/ knee. Been doing some Rom Wod post workout each day and its been helping out a lot with my recovery. 

I kept the load on the power cleans light and conservative. Dictated load off of feel. Could of gone heavier, but not worth the risk. It feels great getting back into some olympic lifting though. Love barbell movements. 

Rowing felt really good! You know how much I hate rowing, I am glad you make me do the things I hate haha. Learning to enjoy rowing now. The ultimate goal for me going into this pre-workout was hitting a 5k each set. Tried the best I could. That 10 damper setting is challenging. Start losing the drive out of my legs. Hands got so sweaty, was gripping has hard as I could. I was gripping so hard that post-workout my hands completely locked up for a while. Don't worry I am good now! I am glad to know that this is the last week on this progression haha.