A.M Strength:

A) Back Squat
8 - 6 - 4 - 2 - 2 - 2 - 8

B) Work to a Heavy Snatch Double in 6 Sets

C) EMOM x 6
3 Box Jumps @ 30''
3 TnG Power Cleans @ 215

P.M Conditioning:

10 Minute AMRAP:
10 Thrusters @ 95lbs
10 Pull-ups
10 Burpees

- 4 Minute Rest

10 Minute AMRAP
10 Overhead Squats @ 95lbs
10 T2B
20 Calories on Rower

Results:

A) 225 - 275 - 295 - 305 - 305 - 305 - 245
* Still cant squat shit but trying to stay after it, knees are still really bothering me but I was happy overall

B) 135 - 165 - 185 - 195 - 205 -210
* Felt pretty good, legs were pretty tired after squatting but felt fast and getting more comfortable with the new lower starting position. 

C) Completed
*Cleans are still a pretty big goat, working on getting that back stronger, it got my heart rate going really quick

Conditioning:
Part 1:

5 Rounds + 10 Thrusters + 10 Pull-ups + 1 Burpee
*Massive sinus headache, each burpee made my head feel like it was going to burst. I was happy with my pacing, I took this piece from OPT's website after I had done some reading about MAP so I wanted to test the concept out. I tried to hit it at about 85-90% and I felt like I did. I had more in the tank but just wanted to pace it

Part 2:

4+4 Overhead Squats
The rowing was slow and so was the overhead squats, quads/knee were getting tight but again was playing with the maximum aerobic power, definitly had more in the tank as well but got some good workin.