AM
A. Power Clean Tech Work for 5min (just play around with pulling from ground and report back)
B. Hang Power Sntach Clusters; 2.2.2 x4 sets; rest 20 seconds; rest 2min 
C. Hang Power Clean; 3 on the minute for 10min @ 185# 
+
21-15-9:
TTB
Burpees 


PM
Row 2k for Time

Results
AM
A. 225#
B. 145#, 145, 145, 155
C. Completed 
+
3:05

PM
7:04 (PR) 

So stoked about today's session. Hip, knee, and ankle felt good during the barbell movements. Worked on adjusting my start position on the clean and snatch. Started to set my feet a little bit wider. Feel more explosive and most importantly my hip doesn't pinch pulling off the floor. Was conservative on the hang snatch. I tend to pull in a deep power position. Wanted to focus on catching the bar higher in the power position. 

Hips flexors gave out on the toes to bar/ burpee piece. Goal was to go unbroken. The only set I broke was 15. Didn't seem to slow me down too much. Towards the end of the workout I went to a step up/ down on the burpee to limit hip flexion. 

Can't believe that I hit a personal best on the 2k. Did not expect that at all! That is a 17 second PR for me. I was on the floor for probably 30 minutes rolling around afterwards. Right knee was a little tight after finishing. Did some mobility and seemed to fix the issue. I guess all of the rowing is paying off. Next time around I am gunnin' for that sub 7 haha.