Wednesday-180131

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

Weightlifting Wednesday:
1) 12 min to est Max Complex- Snatch Hi-Pull+Hi Hang Snatch+Snatch Balance
2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 7/10), rest 2 min
3) 3 Rounds for time- 10 Sanbag Over Shoulder, 7 Sandbag Bulgarian Split Squats Each Side (100/80)
7 min cap.

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