AM

A. Clean Pull; 3,3,2,2; rest 2 min - 295#, 305, 315, 315. Need to work on keeping upper back tighter. Legs and low back felt strong pulling. B. Snatch grip RDL (just to below knee); 3-4x5; rest 2 min - 205# x4 for all sets. Used straps b/c thumbs were jacked up. C. Front squat; 5 reps x3 sets; rest 3 min - 245#, 255, 255. Felt strong and sharp. Can feel elbow in front rack support. 
D1. Single arm OH walking lunges; 12steps x5; rest 90 sec (switch arms per set)
D2. Single leg RDL; 6-8x5; rest 90 sec
E1. Stall bar straight leg raises; 12 reps x5; rest 1 min
E2. Bent knee hollow body hold; 30 seconds x5; rest 30 sec - Done. Love midline work on the back end of training. Don't have a stall bars does that matter? 

PM
Assault bike 4 min @425 watts
rest 2 min
Assault bike 3 min @470 watts
rest 2 min
Assault bike 2 min @525 watts
rest 2 min
Assault bike 1 min @600 watts
rest 10 min
x2 - Work caught up on me today. Only had time to get through one set. Pace felt strong getting through and was really challenging. +
self directed movement work 45 min