Wednesday-171220

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

Weightlifting Wednesday:
1) 12 min to est Max Complex of- Power Snatch+OHS+Snatch
2) 3 sets of 3 Pausing Back Squat (3 sec hold @ bottom) @ 40# less than last week’s 3RM, rest 60 sec
3) 6 min AMRAP- 7 DB RDL, 7 Bulgarian Split Squats each side (50/35)

Mobility:
-2 min hip capsule external rotation
-2 min lacrosse ball glutes