Thursday- Mvt warm up (glutes) + OHS + Snatch + BSQ + Core (bending)

3 rounds not for time:

15 Banded X-Walks each direction

10 Kip Swings on Bar with tight hollow/arch positions

10 Goblet Kossack Squat each side, 20-30# weight **focus on stretch at the bottom

+

A. Overhead Squat @ 12X1, 4 x 3, rest 90-120 sec

B. 3-Position Snatch (high hang, above knee, below knee), 1 set/90 sec for 7 sets

C. Back Squat @ 30X1, 5 x 3 reps, rest 2-3 min

D1. L-sit Hang- 4 x 20-30 sec, rest as needed

D2. Banded Good Mornings, 4 x 30 reps, rest as needed

Warm up done

A 195 all 5 sets. My left wrist and thumb are literally the limiting factor.

B. 145 4 sets 135 for last 3 sets.

C. 255, 285, 285, 315, 315

D1. :20 secs right hip feels pain when elevating my leg.

D2. Done