AM

A. Power Clean clusters; 1.1.1.1.1x5; rest 15 sec/rest 3 min (build heavier than last week) - 225#, 225, 235, 235, 245. Felt strong and sharp. B. Hang squat snatch tech work (pull under to the position of comfort
and then ride down - 105-115# for all reps) - 20 reps - All done at 115#. Focused on active shoulders and finishing pull. C. Squat clean; 15 reps @235-255# - rest 2 min - All done at 235#. Knee was a little tight today. 
D1. Single arm OH side to side cossack squats; 4 slow controlled reps
x5/side; rest as needed - 20#, 20, 20, 20, 20, 20D2. Single leg RDLs; 6-8x5; rest as needed - 85#, 85, 85, 85, 85 (for 8 reps/leg)D3. Good morning position hip rotations; 3 slow controlled reps x5;
rest as needed - Felt great on hip rotators. D4. GH raises; 5-6 slow controlled reps x5; rest as needed

PM
Ski erg sprint 15 seconds @100%
rest 3 min x6  -400+ watts on all sets.
+
Row sprint 15 seconds @100%
rest 3 min
x6 - 500+ watts on all sets +
Assault bike 8 seconds @100%
rest 2:12
x6 - 1600+ watts on all sets+
movement work 20-30 min