AM
A. Power Clean Clusters; 2.2.2x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets 
B1. Box Squats Wall Ball Thruster (box set to just below parrellel) 15 reps x 7 sets; rest 30 Seconds
B2. Burpee Box Jumps to 24"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled) 
C. Shrimp Squat; 10 reps/leg x 4 sets; rest 1min bw legs (attach band to rig and hold for support throughout the movement) 
+
Banded Hip Work

PM
A. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min bw sets 
B. Strict Muscle-up x2/Kipping Muscle-upx4 + 10 Sec Support Hold in full external rotation; 5 complexes NOT for time 
C1. Push Press; 5x5 + 10 sec Isometric Hold OH on last rep; rest 10 sec 
C2. Kipping HSPUs; 15 AFAP x 5 sets; rest 3min 

Results
AM
A. 195#, 195, 205, 210, 215
B1. 30# for all sets
B2. Completed
C. Completed 
+
Completed 

PM
A. 60# (4), 70 (3), 70 (3), 70 (3), 70 (3)
B. Completed 
C1. 185#, 185, 195, 195, 200
C2. 19-30 sec (all sets done UB)

Speed and power feels like it is gradually returning back to normal on olympic lifts. Plus explosive movements aren't causing any pain. Playing around with different foot positions during squatting. Didn't do many reps on the shrimp squats because it caused hip/knee pain. Completed all sets on my 'good' hip.

Been having a hard time holding full external rotation after a few sets in. Shoulders felt like lead after superset. Iso-hold OH was spicaay. Worked on kipping mechanics in HSPU. Bigger kip saved my shoulders.