Lower back still...

My lower back was still wrecked but oh well gotta get through it.

7 Sets.

3 reps, 3 Stop snatch pull + Hi hang snatch

Rest 60 seconds between.
75,95,110,120,130,130,130

Had to stay really light.

Back squat

3 x 10 - 70% (260#)

This was crazy tough...

Rested for 30 minutes then did.

5 Rounds not for time.
8 KB single arm rows - 86# (8 each arm)
8 Deficit HSPU

Rest 60 Seconds between.

The rows were fine, the hspu's started to get tough by the end, I had to kip the last 2 reps on the last 2 rounds.

Rested about 15 minutes then did.

5 Rounds.
30 Seconds sprint up and down stairs - 8 Meters

30 Seconds rest. 

Felt good to go hard.

Later in the evening I did one that I was extremely happy about.

For time.
50 Double unders
2 Full snatches - 135#
40 Double unders
2 Snatches - 145#
30 Double unders
2 Snatches - 155#
20 Double unders
2 Snatches - 165#
10 Double unders

Have 1 barbell and have to change weights in the middle of the workout.

My time - 4:20


I felt extremely strong through this, no misses at all on the snatches and felt solid throughout. Getting stronger and better day by day. 

God bless, JM