10 power snatches with bar
10 walking lunges with deep hip extension pushing knee out forcing inside foot down
10 Primal pull throughs
Oly 12 min
Every 90 sec x8 @ 75% of 1RM snatch
1 power snatch + 2 full snatches
*drop bar after each rep
Strength 10 min
Back Squat-Build to a heavy 2 reps in 10 mins
Every 2 min on 2 mins for 20 min
10 wall balls 30/20
6 chest to bars
25 double unders
Stayed at #115 for the snatches. Hips were super tight from basically not stretching enough and not doing anything for a week. This resulted in bad form and loading up my lower back. It was tight before I was done.
Worked up to #335 for 2 on backsquat…should be at about #350 ideally. Time off has hurt my squat a little bit.
Got 2 rounds into the wod and stopped. My lower back was so tight it hurt when I would breathe in. Ill have to try this one again some other time.