AM
A. Squat Clean; 4 singles @93% 1rm; rest as needed - 275#. Knee was really tight. Getting confidence in the catch. 
B1. Clean grip deadlift @ 21x1; 4,4,4,2,2,2; rest 2 min - 315#, 315, 315, 335, 335, 335
B2. Front Squat @ 21x1; 4,4,4,2,2,2; rest 2min - 225#, 235, 235, 245, 245, 245. Been loving these strength pieces and tempo work. Legs and back are feeling stronger. 
C1. Slideboard Hamstring Curls; 8 reps x 5 sets; rest 60 seconds (slow and controlled) 
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 5 sets; rest 90 seconds - Loved this hip and hamstring work. 
+
mobility work 20-30 min - Hip and ankle mobility. 

PM
Row Sprints 15 Sec @ 100% effort 
rest 2:15 
x12 sets
(rest 4min after set 6) - 500-600 watts each set. 
+
mobility work 20-30 min - Shoulder and hip mobility.