20 rep squat snatch @185- 8:12 no misses which I’m pumped about. Pull become fatigued.

1rm back squat- 380, 5lb Pr positions felt good. Happy with this for not squatting much lately.

18 Amrap or time

30 dl @135

30bfb

30 dl @225

30 bfb

30 dl @315

30 bfb

overall this workout was very hard. 16:18 total time, the 315 bar was a struggle for me. Didn’t feel like I was using my hamstrings as much as I need to. Burpees did feel pretty smooth.

10 min nasal breathing- felt good

2-3 sets

twisted cross

30 second leg soreson stretch

10 glute bridges