Strength:
5 Rounds
5 x Bench press (145#)
10 x Hammer curls (30#)
15 x Knees to elbows

then
20 x Back squat (145#)

then
3 Sets
15 x Pull overs (25#)

then
Hang power clean 3 - 3 - 3 - 3 - 3
89 - 111 - 131 - 141 - 151

So decided on a few things, my supplemental bench presses will be the same weight as my 20 rep back squats for the next five weeks.  This round of 20 back squats unbroken was a tad bit less on the suck scale than last time.  Again in a few weeks this going to be murder.  The HPCs were just to practice the movement.  I think it was a PR for 3RM, but that's just because I don't do it very often.

Conditioning:
"Helen"
3 Rounds
400m Run
21 x KB swings (50#)
12 x Pull ups

Didn't time it because I just wanted to keep moving and not worry about the clock.  Probably on the fast side of my average times simply because I was able to push the pain out my mind and focused on getting through the work as quickly as I could.

Tomorrow will be an active rest day with just a 20 minute cardio session.