Wednesday-171213

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

Weightlifting Wednesday:
1) 12 min to est Max Complex of- 1 Clean+3 Front Squats+ 1 Jerk
2) 12 min to est 3RM Pausing Back Squat (3 sec pause @ bottom of each rep)
3) 3 Rounds for time- 15 Russian Swings (70/53), 10 1-arm DB Strict Press each side (50/35)

Mobility:
-2 min banded hamstring stretch
-2 min barbell hamstring smash