AM
A. CARs (full body...follow video I sent) - Done. 
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec
Completed B1-4. Nice movement piece. Ran out of time and did in PM. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. 
+
12 Rounds @ 85% (just under threshold pace):
Run 90 Seconds
Assault 90 Seconds
Row 90 Seconds
Long, sweaty, and aerobic. Held 160-170 bpm. 

PM
A. Squat Snatch; 8 singles @ 93% of last week's max - 205#, 205, 205, 205, 205, 215, 215, 215. Felt good today. Missed a couple out in front at 215#. 
B1. Clean Grip RDL; 2-3 reps x 5 sets; rest 10 sec - 255# (3), 275 (3), 275 (3), 275 (2), 275 (3). Increased intensity from last week. 
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40", 42, 42, 42, 42. This is my max for this.   
C. Snatch Grip RDL (just below knee); 2-3 reps x 5 sets; rest 2:30 - 245# (3), 255 (3), 255 (3), 255 (3), 255 (3).
D. Front Rack Walking Lunge; 8 steps x 5 sets; rest as needed - 185#, 205, 205, 215, 225. Wasn't expecting to go this much heavier... These feel great on hip/knee.