Thursday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70*1, 70*0, 70*1, 80*1, 80*0, 80*1*2
Clean and Jerk 105*1+1*2

Stretch
Meal
2 hour break

Strength #2 :
Front Squat 125 *2 *2 (brutal to knees & quads)

Metcon #1 ;
14 Min AMRAP
Rope Assent *1 (Rx arms only)
Ball Slams 30Lbs*10
Pistols * 15 (total - bands + 2 Bumper Plates)
4 Rounds + 200m Sprint in place of climb + 10 Ball + 15 Pistols

Buy Out :
Farmers Carry 135Lbs *100m *3
Ring Push Ups *5 *3 (emphasizing ext rotation with extension)

Stretch
Kill Cliff Recovery Drink