AM
A. Squat Clean; 1.1.1.1.1x 5 sets; rest 20 sec; rest 2min (see if you can go heavier this week) - 225#, 225, 225, 245, 245. Tried 255#, but caught one and it didn't feel good. 
B. Front Squat; build to a max (that is okay on hip) then perform 5 singles @ 90%; rest as needed - 255#. Heavy front squats are the one lift that bugs the shit out of my knee/hip. I can't adjust to that wide stance, causes too much pain. Narrower feels better, but I worry about my knee. Its weird because squat cleans aren't terrible on it. 
C1. Glute Ham Raise; 6 reps x 4 sets; rest 10 sec 
C2. Slide Board Hamstring Curl; 6 reps x 4 sets; rest 10 sec (place small ball between knees and squueze) 
C3. Crossunder Lunge; 8 reps x 4 sets; rest 2min https://www.youtube.com/watch?v=4Ht_cpakbnE
Skipped bc I was really short on time today. 
+
5 sets: 
10 Power Snatch @ 115# 
10 Burpee Box Jumps (24") 
rest 2min 
Went UB on the PS for 4 sets. 1-1:15 each set. 
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5 sets: 
10 Power Clean @ 175# 
30 Wall Balls 
rest 2min 
Nice training piece. Was Holding 2-2:20 across this. Did some tng and some singles. Tried to stay UB on the wall balls, but broke last set. 

PM
A1. Yoke Carry (or barbell); 25 sec continuous x 4 sets; rest 20 seconds - 275# across all sets. 
A2. Hand Stand Walk; 125' AFAP x 4 sets; rest 20 sec - Done. Worked on staying tight and together.
A3. Deadlift @ 275#; 15 for time x 4 sets; rest 2min - Finished each set in about 40-60sec. Broke each set 10/5 reps. Pulling strength is getting back up to normal. 
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For Time: 
50 Pull-ups 
200 Double Unders 
50 TTB 
(5:56) Went UB on the pull ups. 70/30/50/30/20 on the double unders. Was tripping up too much on the rope. 10/10/10/5's to finish the TTB. Liked this piece! Short and sweet. Right up my alley. 
+
B1. Quadruped Walkouts w Deep Breathing; 8 reps + 15 sec on last reps x 5 sets; rest 2min 
B2. Standing Posterior Hip Stretch; 30sec/side x 5 sets (https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False)
B3. Kneeling Glute Mobilizations; 12 reps/side x 5 sets https://www.youtube.com/watch?v=3O2acf8oRVA&nohtml5=False
C. Seated 90-90 Front Leg PAILs/RAILs; 4 sets
Done.