Wednesday-180103

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+3 OHS
2) 3 sets of 3 Pausing Back Squat (3 sec pause @ bottom) @ 5# heavier than last week (Week 3/10), rest 60 sec
3) 6 min AMRAP-
-10 Goblet Squats
-10 KB Push Press
-45 foot 1-Arm Farmers Carry
-(70/53)

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