Bluegrass barbell

Great training session at bluegrass barbell/ Crossfit Louisville! It was a special day my lovely wife trained with is today and learned how to snatch finally and was surprised on how fast she picked up the technique Shout out to all the people who trained today it was a great session, Caleigh, Dan, Ben, mike, and Tom.
Warm up:
Soft tissue mobilization using a rumble roller. Child's pose with posterior capsule stretch, iso squat hold using a rack for stability-:30s
1-leg squats 1x3e
Bar work x3 min

Lift today
Snatch work to 85% 3x1
Today 110k 3x1 a little frustrating I missed all 3 attempts.
It was just a little but annoying because all the attempts felt great just wasn't strong in the hole.
Clean and jerk
Work to 85% 3x1
140k 3x1
First attempt jerk felt rushed so I switched to a pause in my jet. Paused in dip to stay loaded and to keep my torso vertical. Rep 2/3 felt much better. Rep 3 is on my YouTube page if you want to check it out.
The training session took about 90 min so I was not able to fit squat in today. Just finished programming for the next 5 weeks and hoping for great numbers to come out of this training cycle. To make it to nationals I need to get a total of 283 (275 as if now) . If I have an on day that can be very easy to manage! Always an up and down path on the iron game but I am excited to be on for the ride!