Wednesday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Clean and Jerk 100*1+1*3. 110*1+1*3 (no hook grip)

Technique #1 :
LOG Clean and Push Press 60kg*2+2*3

Metcon #1
RVS Tabata GHD Sit Up (10:20>24 reps0
-then -
HSPU *1
15m Shuttle (minimizing transition)

-15 Minute Rest -

Dynamic Run Warm Up
Metcon #2 :
"Michael " Hero WOD
3 Rounds
800m Run
50 Sit Up
50 Superman
24:23
-then -
KB Incline Press 24kg *10*2

Elbow Warm Up (10)
Stretch
Chocolate Milk