AM
A. Clean Pull;2,2,1,1; rest 2 min - 315#, 315, 335, 335. Pull felt strong and explosive. 
B. Front squat; 5 reps x4 sets; rest 3 min - 245# for all sets. Knee had some tightness today. Lack of time warming up. 
C. Deadlift; 2 reps x 4 sets; rest 3min - 345#, 355, 365, 365. No belt and clean grip. Want to get my grip and pulling stronger. 

PM
Assault bike 4 min @425 watts
rest 2 min
Assault bike 3 min @475 watts
rest 2 min
Assault bike 2 min @550 watts
rest 2 min
Assault bike 1 min @650 watts
rest 10 min
x2 
Did not have the mindset and effort to get after it today. Lack of sleep last night and running on lower energy. +
self directed movement work 45 min - Some hip, shoulder, and ankle mobility. Scap and midline accessory work.