AM

A. Snatch pull; 3,3,2,2 rest 2 min - 225#, 235, 255, 255. Worked pulling positions and explosiveness at the top of each pull.  
B. Power snatch - 6 singles @195+#; rest 2 min - Completed reps, but had some misses today. Bar was getting out in front of me and riding under too low. https://youtu.be/TFk00DXZghw
C1. Clean grip RDL; 5-6x5; rest 10 sec - 225# x6, 225 x6, 245, x5, 245 x5, 245 x5. Used straps on sets. 
C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 40" for all sets
D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps) (film a few this week for me) https://youtu.be/OGYpAyzXHcE
+
Assault bike sprint 10 seconds @100%
rest 1:50
x10 - 1500-1800 watts. 


PM
A. Standing "A"; 6 reps/leg x 4 sets; rest 30 seconds bw legs https://drive.google.com/open?id=0B4Bowlp9nKuhQTZxR1EwOHZGcnc
B. Standing "B" Complex; 5 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVzhxRmItQVRzb0k
C. Half Kneeling Start to Extension; 5 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhenhRMHRVSS0zMmM
D. Half Kneeling Start to Jump; 3 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhSF9Gdlk5UnBUdE0
+
True Form Running
Run 200m @ moderate effort pace but slightly faster than last week by 1-2 seconds
rest 90 seconds (rest 3min bw sets 4-5)
x8 sets - 44sec, 45, 44, 45, 45, 44, 44, 45. Knee had no issues today! Could of held pace longer.