Wednesday-180214

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

Weightlifting Wednesday:
1) 12 min to Max Complex of- Snatch Pull+Snatch Hi-Pull+Snatch
2) Pausing Back Squat- 3×3 with 3 sec pause @ bottom at 5# heavier than last week (Week 9/10), rest 2-3 min
3) 6 min AMRAP, teams of 2- 50 Foot Sandbag Lunge (100/80)

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