Decided I wanted to snatch since it's been a while so I figured I needed to do a serious warmup to try to get my upper body ready. Rowed for 20 mins (4,100m) at around 2:20 pace, did 2 mins per side of couch stretching, a lot of shoulder pass throughs with a PVC, and 2 mins per side of overhead distractions.
Did a complex from the high hang with high pull + snatch, working on pulling my elbows up as high as possible and initiating a faster third pull under the bar. Worked up to 70kg/154lb which felt pretty good. Then worked up to a max high hang snatch for the day, hit 70kg/154lb-75kg/165lb-80kg/176lb with no misses, missed 85kg/187lb two or three times.
Did dynamic effort front squats afterwards, 10 OTM, 2 front squats as explosive as possible at 80kg/176lb, will add ~5kg/10lb next week.
Finished with an Outlaw metcon:
3 rounds for time:
20 chest to bar pullups
20 wall balls 30lb
10:30 - C2B done in 8-7-5 each round, wall balls in sets of 3, last 5 of the last round were singles
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