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A.   Above the knee power cleanx1/below the knee power cleanx1; rest 2 minx5 complexes 

65#, 70#, 70#, 75#, 75#. 

B. Weighted ghd hip extensions, 6-8x4; rest 1:30

8 each round x 4 rounds. 15# weight for all. 

+15-12-9

Deadlift 125#

Assault bike

Run 400 m after each set of DL/Bike (3 total)

Total time: 13:06 

For deadlifts:

Round 1: 8, 7 

Round 2: 6, 6 

Round 3: 6, 3 

+

Three way banded hamstring stretch
:30 sec couch stretch

Did this. 

+

6 cage squats (hold onto the cage and squat focusing on upright body position) with a pause in the bottom x3

10 side to side cossack squats x3

Did this. 

Had massage immediately after.