Wednesday-180110

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

Weightlifting Wednesday:
1) 12 min to Max Complex- Clean Pull+Hang Clean+Jerk
2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 4/10), rest 90 sec)
3) 10 min to to est heaviest possible Turkish Get up each side

Mobility:
-2 min couch stretch
-2 min barbell quad smash