Wednesday-171011

Warmup: 500m row or 2 min airbike, then- band warmup with Coach

Weightlifting Wednesday:
1) 15 min to est Max Complex of- Hi-Hang Clean+Hang Clean+Clean+3 Front Squats+3 Jerks
2) Shoulder Press- 3 sets of 5 @ 2.5# heavier than last week, rest 3 min (Week 10/10)
3) 3 Rounds for time- 10 Russian Swings, 10 KB Thrusters (Left), 10
KB Thrusters (Right), (70/53)

Mobility:
-2 min barbell quad smash
-2 min barbell trap smash