Warmed up, then what I did could only be called as hell. Ran 100m, walked back, run 150 meters, walked back, run 250 meters, walked back, run 300 meters, walked back. My legs felt like jello, my lungs were on fire and I wanted to puke. For one more time, it is being proven that I SUCK at conditioning. Afterwards, I did:
Walking lunges, using something like arunning technique, I have to get a video to understand this:
30kgx8 ( 4 on each leg)
60kgx8x4, at this point my right glute and left hamsting locked, but I continued.
Hang power cleans (these left badly gassed out)
Hang power snatches
I was supposed to do 3 sets of snatches, but my whole posterior chain was so badly locked taht I couldn't walk right for the next 6 hours. Today, my traps, my lower back and my left hamstring are sore as shit. Man, it feels good to be back.