Wednesday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Power Clean 70*2. 90*2. 105*1. 110*1<pulled too long/ over hip ext - thank you Megan, 90*2

Metcon #1 ;
Rope M 95/ W 65
21-15-9-3
Sumo High Pull
Hang Power Clean
Push Jerk
Back Squat
19:28

After Party:
Chins *6*3

Stretch
Roll