A. Power Snatch/Hang Power Snatch Tech Work for 10-15min
B1. Banded Lateral Hip Walk; 20m/side x 4 sets; rest 1min 
B2. Weighted Hip Extension; 10-12 reps x 4 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x4 sets; rest 3 min
+
Row 15min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)
rest 5min
x2sets 

Results
A. 155#
B. Completed
B2. 50#, 60, 70, 70
B3. 20# med ball each set 
+
3551m 
3527m 

Pulled from the floor today. Haven't done that in months. Super stoked to be able to do that pain free. Could of gone a lot heavier, but wanted to play it safe and stay at a weight that was pain free. It so hard not to want to push it, but its important to train smart. Concentrated on positioning and technique. Got plenty of reps in! Did a few reps on the minute. Weight was heavy enough to change any positioning in the lift. 

The first half of the row went good. Was pain free till the second set. Ankle was bugging me during the end of the second set. Did some mobility after the row, but not enough because I was pushed for time with all of the wedding set up. Post workout I had moderate pain through my right ankle. I find the row to be a push/challenge because the damper setting is a lot higher than what I am used to and <18 spm is difficult to hold. I am a shorter athlete and like to pull around 25-32 spm to compensate for the lack of ROM in each stroke.