Time to play catch up with my workout results.  So On Friday I had to mix things up due to my schedule and a football game in the evening.  I started with:

50 C and Jerks @95lbs
800m Run
100 Wallballs - used a 24lb ball.

The C and J went fine.  Did them in rounds of 10 the 1st 20.  Then moved to rounds of 5 to finish up.  The 800 run went alright as well.  The wallballs were tough.  The additional 4lbs of weight really challenged me.  I did rounds of 5 to 7 at most.  My total time was 18:42.

Later that afternoon I did snatch work - did snatch both max and 2 rep touch and go.  Got 125lbs and 115 for the 2 rep.  I need to start doing some form work with the snatch and clean at least 4x each week.  I finished up with some easy rowing and strict pull ups.

On Saturday I started with 750m row, pull ups and some ring dips.  Then I did 4 rounds of 3 across power clean grip deadlifts - these were very different.  I used 295lbs which really pressed me to hold on the last rep of 3 across.  I then followed up with 22min on the AD rotating through 30 seconds at 90% and 30 seconds at 60%.  I found the 60% effort much tougher then the 90%.  Usually on the easy segments we just really dial it down.  But at 60% I had to keep moving instead of just really backing off.  A huge challenge for sure.

Today I did some easy rowing along with some 50% RM clean work.

Looking forward to next week.  Though my left knee is some what acting up.  Some swelling in the back.  Getting my knee sleeves on Monday which should help.