AM
A. Squat Clean; 7 singles @85% 1rm; rest as needed - 255#. Knee and hip felt good today catching. 
B1. Clean grip deadlift @ 21x1; 6,6,6,4,4,4; rest 2 min - 255#, 265, 275, 300, 315, 315. Back felt strong today. This complex was challenging and really had to push. 
B2. Front Squat @ 21x1; 6,6,6,4,4,4; rest 2min - 185#, 205, 205, 225, 225, 225. Loved the pause work. Hip and knee felt great on this. Was focusing on being explosive at the bottom.
C1. Slideboard Hamstring Curls; 8 reps x 3 sets; rest 60 seconds (slow and controlled) 
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 3 sets; rest 90 seconds - Completed. Liked these! 
+
mobility work 20-30 min - soft tissue work on quads and scap. Joint distractions and Pail/Rails on hips

PM
Row Sprints 15 Sec @ 100% effort 
rest 2:15 
x8 sets 
Maintained 500-540 watts per set. +
mobility work 20-30 min - worked hips and shoulders