Wednesday-171227

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

Weightlifting Wednesday:
1) 12 min to est Max Complex of- Snatch Pull+Snatch Hi-Pull+Snatch
2) 3 sets of 3 Pausing Back Squat (3 sec pause @ bottom) @ 5# heavier than last week (Week 2/10), rest 60 sec
3) 5 Rounds for time of-
5 DB Shoulder Press (50/35), 10 DB Stepups (50/35) *7 min cap.

Mobility:
-2 min barbell trap smash
-2 min foam roll lats/t-spine