Warmup + scapula pushups
Burgener warmup
Overhead squats
(1) On the minute x 10, 65# barbell:
Power snatch + hang power snatch + snatch balance
5 minutes rest
(2) 5 rounds for time:
115# overhead walk, 40 yards
30 x single DB thrusters, 20#
Farmer carries w/ 45# plates, 40 yards
The 40 yards was a down and back in my yard
Time - 16:15
1 mile bike cooldown
Iced hip flexor
- Notes: Really fun workout. I could feel my power snatch has gotten a lot better form wise and much more fluid. Felt a little tight on the snatch balance but got into a groove by the end, still need to work on that bottom position though. The WOD was brutal fun, 115# was pretty heavy for me.
- Nutrition: Very good today, not great last night though.
- Body: Forearms and biceps are pretty sore, I think it's from work though. Everything else is fine as I took a rest day yesterday. I still can't really figure this hip flexor business out though. Biking feels fine and so does lifting, but flutter kicks and running still give me discomfort.
- General: DL lift and metcon tomorrow.
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