squat clean and WOD

Hang clean (full squat) x3
95,115,135,135,155,135x2
felt good on squat, had to release finger(s) on catch then resent hands to drop bar back to hang.  Didn't wear wrist straps.

Conditioning - 9 minute AMRAP
3 135# GTO
6 ring dips
30# ball slams

4 rds + 2 GTO
all Rx except 2 20# ball slams to start 4th set

front squat / conditioning

front squat: 5x95(40%), 5x125(50%), 5x145(60%)

conditioning: 7 rds + 2 burpees
AMRAP 8 min
6 burpees
8 jump lunges
10 ball slam (20#)

AM WODs

First WOD was scheduled 10..1 of strict pull ups and med ball slams.  I had pain in right shoulder from the beginning and hoped to work it out, but stopped the WOD after the round of 8.  totals were 27 strict pull ups and 27 med ball slams (split b.t 20# and 6kg).

Second WOd was push jerk 2-2-2-2-2-2-2.  I did split jerk of:
135
155
165
175
185f
175
135x4

445AM

1 minute on, 20 seconds off, with one rest period b/t rounds. AMRAP of:

24" box jumps - 18,19,19,22
35# kb snatches - 20,19,20,13
one armed sledge - 23,27,27,22
50# sandbag shoulder squat snatch - 10,11,10,9
tire flip - 16,17,16,15
15# ball slams - 17,16,14,14
double unders - 36,39,49,42

probably my best day of double unders EVER! got a good rhythm and kept going. About 30 minutes after WOD, my shoulders (delts?) are sore, almost painful, probably from the sledge hits on the tire. Nice WOD. Finished it off with a tire carry and burpees.