A. Squat Clean 10×2 @ 170-195lbs rest as needed btwn lifts   3@170, 4@175, 3@180 BUT… missed the 2nd rep in that last set at 180
B. Squat Snatch Tech work 5 Klokov taps + 5 Klokov Pulls, + 1 Power Snatch @ 95-125lbs    I did 5 complexes: 1@95, 1@100, 1@105, 2@115
C. Front Squat build to a 3rm @ 5lbs heavier than last week Drop to 95% and take 3 reps, drop to 90% and take 3 reps rest 3 min btwn sets    3rm @200#, 3 reps @190#, 3 reps @180#
D. Deadlift Build to a3rm Drop to 95 and 90% and take 3 reps @ eahc percentage rest 3 min btwn set   I felt like I did terrible at this! 3rm@ 235#, 3 @225, 3 @215 (I did them unbroken)
+
Row 20 Seconds @ 100%
Rest
2:40
x6   I felt like I figured out how to turn on the power for once on the rower!!  here are my cal/hr and cals for each set:

1) 1456, 6            2) 1476, 6         3) 1487, 6      4) 1582, 7      5) 1769, 8      6) 1680, 8
+
D1. Front Rack rearfoot elevated Split Squat with RNT Band puling knee in you fight to keep with out 6 reps each leg x3
D2. Single Leg slightly elevated hamstring isodmetric hold 20 seconds each leg x3
D3. banded Clam shells 5 reps each leg x3

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