Friday Workout #1 :

Qigong
Elbow Warm Up

Skills #1:
Snatch Balance 40*3*3

Strength #1 :
(felt elbow in warm ups)
Clean and Jerk 100*1+1*6

Strength #2 :
Front Squat 60*5, 90*3, 110*2, 130*1

Metcon #1 :
"Grace" FT
Clean and Jerk #135*30 (15-5-5-5)
4:27

Stretch
Cool Down