My poor back

Yesterday:
3 rds
800m run
50 pullups
17:56
The butterfly is going awesome right now and I can't imagine how I managed with just a normal kip for so long. I wish my runs had been better, but they were roughly 3:04, 3:25 and 3:40. I am working on running hard in later rounds and when fatigued and not letting myself slow down. This was not a good example of that effort.

Today:
start with 5 sets of...
3 hand squat cleans
3 push jerks
3 front squats
worked up to full set at 165. My jerk is bad. I have to start working on it at home more if I am going to ever see progress.

Then
3RM DL
max rep HSPU
not for time (lynn style)
numbers were:
375,13,385,11,395,11,385,9,385,8
The heavy DL and my bad form on the jerk made for a very bad back day. I am going to have to constantly stretch it out if I am to avoid it seizing up entirely. I am glad to have a new 3RM at 395, but it was an ugly set.

Lots of stretching on rest day tomorrow.