A. Power Clean; 3.1.1.1 x 5 sets; rest 5 sec; rest 2min 
B. Cossack Squat (slow and controlled); 6-8 reps/leg x 4 sets; rest 60 seconds 
+
8 Sets: 
10 Deadlifts @ 225# 
10 Cal Assault 
10 DB Power Snatch @ 70# (alternating arms) 
rest 60 seconds bw sets 
(rest 5min bw sets 4-5) 
+
Knee Work/Breathing and Meditation work 

Skipped today. Caught Norovirus, was up all night vomiting and hot flashes.