Training: Light Day with some Technique work for snatch
Very sore coming into work today! Have not felt my hamstring sore like that in a while. Took some extra time today getting warmed up. Spent more time decreasing the density in my hamstrings and back. Did some more intense Hip mobility work. Band distraction work to help open me up and keep me in posture.

Lift today:
Light snatch bar work - grooving the movement patterns of the snatch. Took it slow and steady to make sure i could "Feel" all of the positions. My philosophy is the lifts- "It is a Movement not an Exercise."
I want to make sure I can feel all that is going on with the bar and my body so when it comes down to lifting maximally i can lift by instinct.

Snatch Pull -Pause @ knee + Hang Snatch Below knee (x2)
Started at 40k worked up to 80k on that.
Started to feel good but due to being sore i had a hard time getting into a correct receiving position in the hole.

Snatch Pulls
4x4
2x2
Did some pulls to get the most out of today and the technique i have been trying to correct. Pulls felt great i could slow down and not rush through them. Had some good "Pop" o the bar today even with the movement being slowed down.

Finished with some Hip Mobility work again. Band Traction for the hip. Inverted with a 1-3/4" Jump Stretch Band to get my left glute turned back on.

Accessory work
2 Sets
Snatch Grip Inverted Rows x10
Eccentric Sub Scapular Chin UP x1 Max ECC