I don't want to talk too soon but I seem to be gradually getting back on track with my training. I'm being very conservative and even though I'm itching to up the volume I'm deliberately taking things one slow step at a time. Today I warmed up with body weight squats and some 24kg swings. My session involved the following:
OAJ (24kg): 3 minutes @ 8rpm
Snatch (24kg): 2 minutes @ 12rpm
I cooled down with more swings and squats and a bit of light stretching. More tomorrow!