AM
A1. Seated Hip Rotations; 10 reps/leg x 3 sets; rest 30 seconds 
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 3 sets; rest 30 seconds 
A3. Banded Lateral Walk; 15m/each way x 3 sets; rest 30 seconds 
B1. ShinBox Switches; 6 reps/leg x 3 sets; rest 30 seconds 
B2. Side Lying Clams; 10-12 reps/leg x 3 sets; rest 30 seconds 
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 3 sets; rest 30 seconds 
Love these movement pieces! Lunge w/ rot. and seated hip rotations are my favorite exercises. 
+
(all at 150-160 BPM) 
15min Row 
15min Bike 
10min jog (30 sec jog/30 sec walk) 
Done. Only did 15 min row/bike each bc short on time and running had my knee/hip in pain afterwards. 

PM
A. Squat Snatch; 6 singles @ 185-205#; rest as needed - 185#,185, 195, 195, 195, and failed 205. Was feeling good in the catch. Pull was strong. 
B. Hang Squat Snatch + 2 OHS; 12 perfect complexes @ 95-135#; rest as needed - All done at 135#. 
C. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (heavier than last week)  - 295#, 295, 305 and 225# (used 65# of tension). 
D. 20 UB Deadlifts @ 205# x 3 sets; rest 2min - Done. This wasn't too bad.  
D1. Wall Balls; 40 UB reps x 4 sets; rest 30 seconds 
D2. Walking Lunges (holding WB); 14 steps/leg x 4 sets; rest 30 seconds 
D3. Sled Drag (continuous walking); 90 seconds x 4 sets; rest 30 seconds 
D4. Legs Only Assault; 2min @ 320+ watts x 4 sets; rest 4min
This was a push! Had fun with this. Assault got nasty on the legs. Was holding 365 watts most of the time.  Hit 25+ cals each set. Used 115# on the sled.