Today's workout:
I started with 750m rowing to warm up.  Then followed with some rolling out and mobility.  I then was suppose to do a 2 rep heavy front squat but my knee was bothering me still.  So I did box squats for a 2 rep max instead.  The knee was fine - no pain what so ever these.  I built up to 2 reps at 230lbs.  Then moved to 5 x 3 heavy hang cleans from blocks.  I stacked bumper plates up so that the bar would be just above my knees.  I did 1 set at 135, 1 set at 145, and 3 sets at 155.  Those went pretty well.  Really trying to focus on more hip ext. so my clean technique improves.  I then did the following:

50 Cals on the AD - time was 3:17
25 Thrusters: 10 @95, 10@115, 5 @135.  The knee was acting up some - time was 3:10
50 Cals on the AD - time was 3:12

Then finished with some easy rowing to call it a day.