Mid-Day

Strength:

A) 5 Sets of 1 Hang Squat Clean + 1 Clean

Conditioning:

30 Squat Clean to Overhead @ 155

- Rest 10 Minutes -

5 Minute AMRAP
4 Deadlifts @ 315
4 Muscle Ups

- Rest 5 Minutes-

5 Minute AMRAP
10 Box Jumps @ 30 inches
15 Pull-ups


Results: 

A) 225 - 235 - 240 - 245 - 250(f Squat Clean)
* My technique is feeling a lot better but my legs are really beat up, the squatting hurts my IT band like crazy, missed a bunch of reps warming up because they were so banged up. Going to see a massage therapist next week and maybe get something loosened up 

Conditioning:

Part 1: 5:55 - Wasn't trying to kill myself just getting a pace on the bar, low back gets tight and I defiantly need to get stronger overhead - last 10 took as long as the first 20 

Part 2: 5 Rounds + 1 Deadlift - maybe could have gone faster but really trying to get my deadlift form set every rep

Part 3: 5 Rounds + 8 Box Jumps - Jumping was bother my IT bands too, so the first 3 rounds I was not rebounding at the bottom, I had to pause but the last 2 I cycled alittle quicker, all pull-ups unbroken which feels better. 

Damn my quads/IT/Hips and knees hurt