110224 Row, Dumbbell snatch

Warm up:- arm swings/rotations, knee highs, over-n-unders, 20 (10,10) abmat situps unachored butterfly, 20 (10,10) abmat back extensions, 10 air squats working on feet straight forward, knees out and butt back like metric was talking as per KStarr advice (Thanks Metric) and knees against bench/low wall as per GD
Push ups Full x 1, Floor red band assist pin 3 x 4, Push ups Full x 1 but snaked up, Floor red band assist pin 3 x 4, red band dislocates, , 200m eliptical lev 2, DB snatches with 2kg - wow tough on shoulder and balance so did a few power snatches and decided power snatch for wod

$ in:- Pull up challenge Wk 1 Day 2 pull up revolution assisted

THURSDAY 110224 Row, Dumbbell snatch
For time:
Row 1K - subbed Elliptical 800m
11 pound / 5kg Dumbbell snatch, 35 reps - I couldn't manage the squat with one arm overhead very well at all so I did power snatches
Row 750m - subbed Elliptical 600m
11 pound / 5kg Dumbbell snatch, 25 reps - subbed power
Row 500m - subbed Elliptical 400m
11 pound / 5kg Dumbbell snatch, 15 reps - subbed power

Done in 17.32mins
Splits 4.48 PR by 14 secs, 2.53, 3.44, 2.15, 2.28, 1.21

$ out:- foam rolling and stretching including working on hip capsule and pigeon pose