131130

AM
A. Front squat @20X1; 3-5x4; rest 2 min front squats still uncomfortable - did back squats instead - 205.215.225.235x4 - depth was challenged due to some residual swelling and had to love slow in bottom of squat video 

B. Power clean 1.1.1.1.1x4; rest 20 sec/rest 3 min 185.205.215.225 - last set challenging
+
EMOM for 14 min
odd - 9 deadlifts 225#
even - 2-4 pHSPU
Done - focused on dead lifts with external rotation of shoulders to keep upper back posture, felt differently challenging but really solid and quick.
Hspu - 12"x4.4.4.2(miss 3rd), then 8"x4.4.4 - a good challenging effort
PM
4 sets: accidentally did three sets here and four below
6 burpees AFAP
25 sec AD sprint
rest 4 min .24, .22, .20 miles
+
3 sets:
7 TnG HPS replaced with viper press with log 95#
100m sprint
rest 4:30 :51.49.49.49

Knee felt really good after this, swelling continues to diminish and speed from flexion to extension and back improves.