AM
A. Power Clean Clusters; 3.3.3 x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets 
B. Power Snatch; 3 on the minute for 10min @ 115-135#
C1. Box Squats Wall Ball Thruster (box set to parallel) 15 reps x 7 sets; rest 30 Seconds
C2. Burpee Box Jumps to 20"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled) 
+
Banded Hip Work

PM
A. Kneeling Bottoms Up KB Strict Press; 8 reps x 5 sets; rest 1min bw sides 
B. Strict Muscle-up x2/Kipping Muscle-upx4; 5 complexes NOT for time 
C1. Ring Dips; 12 reps + 5 sec support hold in full external rotation x 5 sets; rest 1min 
C2. C2B Pull-ups; 22 reps for time x 5 sets; rest 2min 

Results
AM
A. 185#, 185, 185, 185, 195
B. 135#
C1. 30# med ball
C2. Completed
+
Completed

PM
A. 26#, 35, 35, 35, 35
B. Completed
C1. Completed
C2. 20-40 seconds

Feeling confident with my hip during these lifting pieces again. Working on different foot position in the start on my olympic lifts to see if I can fix that inverted foot. Didn't have any issues with my knee or hip during the power clean and snatch. Really pumped to not experience any type of pain during squat and receptive hip flexion movements. Its probably been six months, since I have been able to squat pain-free. Excited to see progress!

Triceps were fried towards the last couple sets of dips. Broke up more of my sets of CTB. Hands are still messed up, but getting back to normal. Worked on pseudo grip. Going to start using that grip to see if it will prevent the onset of tearing the pads of my hands. Went UB first set, then 11/11, 11/11, 11/6/5, 11/6/5.