240/225

foam roll: glute med a little tight, lateral quads tighter
leg swings

front squat
1x125+1x130+1x135+(140xfail) -- feel like i'm using legs more, more stable on ascent

hip thrust
3x145 -- not that hard

deadlift 5min rest
2x240+5x225 -- still using too much lower-back on 240, 225 feels easier in comparison

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24x7 analysis:

score
80: 23/55 bike (11 deadlift, 10 ultimate, 9 rest, 8 swing, 7 clean, 6 run, 5 sled), about 18- min avg bike
70: 16/52 bike (6 deadlift, 3 ultimate, 21 rest, 7 swing, 5 clean, 11 run, 5 sled), about 18+ min avg bike

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30min throwing practice: feeling not bad, not too tight, a little pain but throwing at 80%+, good speed, accuracy decent+

snatch practice: focus on looking up then down

12 days in a row workin'! a little tired