Workout: ETK (Medium) 

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

16 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4) x 5
32 kg /  BW

Then:

Snatch

5 min snatch test with the 32 kg (completed 70 snatches)

*Decided not to do weighted pull-ups to work on proper form, I was over extending my neck to get to touch the bar and it was causing some unpleasant tightness and compensation. As much as I want to get stronger I need to step back and improve my movement pattern and eventually my performance will get better. I'm often telling my clients that it takes patients and hard work, well today I had to listen to those words, no matter how hard I train if I keep compensating and not take time to improve the movement and technique I will never improve. It is hard sometimes to take a step back , I went from doing comfortable 16 kg weighted pull-ups to just my body weight; so much for the ego. Snatches felt terrible, I wasn't even trying hard. Goal is to hit a solid 100 reps.