Thursday Workout :

Roll
Voodoo Knee and Elbow
30 BW Squats

Strength :
Snatch 85*1, 85*0,*85*1*2
(knee good but not pulling through both feet evenly)
Gymnastics :
3 Rounds NFT
8 #45 OH Plate Lunge
6 Hollow Pull Ups (hard on arms)

Stretch
Protein Shake