Wednesday-180124

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

Weightlifting Wednesday:
1) 12 min to est Max Complex of Hi-Hang Clean+Hang Clean+Clean+Jerk
2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 6/10), rest 2 min
3) 6 min AMRAP- 5 Sandbag Squats, 50 foot Sandbag Carry (140/100)

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