Finally well? Wednesday pwr cleans

Started the day at coaching the 5 and 6am class then working the floor until 11am.  Long ass day, training at 11 looked like this:

3 sets:

clean pulls - 120% max clean x 3 tough

Run 20 sec @ 95%

rest 3 min

140# ~120m consistently
The clean pulls felt easy and I felt super fast on the sprints

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3 sets:

5 TnG power clean tough

Row 20 sec @ max effort

rest 3 min

85, 95, 100 (video)- 110m, 114m, 113m- Rows were hard but felt fast on the power cleans- probably could have gone heavier but wanted to work on technique

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3 sets:

7 hang power clean TnG tough

Airdyne 20 sec max effort

rest 3 min

85, 95 (video), 85- 10, 10, 10cals

Dropped down in weight  to focus on speed and technique- felt light and fast.