Friday training

Today was a great day if training it was lighter volume but great quality.
Warmup:
Mobility work spent about 10 min total. Started off with a great exercise created by Gray Cook called "the Bretzel 1.0" this exercise is amazing in many ways. works on the breathing pattern, quad/hip flex stretch/ abductor stretch and T-spine rotation all in one. Adductor mobility 2x10e, child's pose to cobra x5e w/ posterior capsule stretch.
Ankle mobility - wall knee drive x10e foot flat and toe elevated.
Activation:
1-leg squat to 12"box 2x5e
Glute ham 45 degree isometric sit up 2x:20
Back Extension x20
Bar work

Training:
Cleans pause at knee 2sec
Warm up to 70% of 1RM (115k) x1's
70% 3x1
75% 2x1
80%5x1

All lifts felt great bar path was exactly what I was looking for. Got great trie extension and moved under the bar fast.
Accessory work
1leg squats to finish off 2x5e
Bi/tri complex.
All in all great day not too sore or tired and looking forward to a big training session tomorrow at Ben Carter's gym. Bluegrass barbell/Crossfit louisville snatch/clean and jerk work up to 85% 3x1 for both and hopefully some back squat!