AM
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg)
+
15 Rounds @ 85% (just under threshold pace):
Run 1min
Assault 1min
Row 1min
Great long aerobic session! Stayed around 165-170 bpm. Used TruForm for run. 

PM
A. Squat Snatch; 8 singles @ 90% of last week's max - 195#, 195, 205, 205, 205, 215, 215, 215. Its been a while since I felt this good on snatches. Went above percentage bc I was feelin' it today. 
B1. Clean Grip RDL; 3-4 reps x 5 sets; rest 10 sec - 235# (4), 245 (4), 255 (3), 265 (3), 265 (3). Increased loads from last week. Diggin' these!
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40", 40", 42", 42", 42". I think that my max box jump is 49", so this is pretty close. 
C. Snatch Grip RDL; 3-4 reps x 5 sets; rest 2:30 - 225# (4), 235 (3), 235 (3), 235 (3), 245 (3). 
D. Front Rack Walking Lunge; 10 steps x 5 sets; rest as needed - 175#, 185, 185, 185, 195. Rested about 90sec btw each set.