Wednesday Workout ;

Recovery :
2 Rounds
5 Min AD + Single Knee Wrapped
(2 Min Rest)
2 Rounds
1000m Row (4 Min Rest)
03:56
Breakfast berries, fat, protein

Warm Ups :
Snatch 30*5, 40*3*2, 50*3
Roll

Strength :
Power Clean 75*5*3
Front Squat 115*3*3

Gymnastics :
Pistol Progressions ;
Close Squat *10*4
Lunge + Back Ankle P. Flexed) *5*3
Seated Candle Stick Rocks + Stand *3+1*3

Metabolic :
3 Rounds FT
8 Chins
8 Scaled Pistols (concentric from 3@45\1@25 bumpers)
8 Chins
8 Scaled Pistols
3 Min Rest
-immediately upon last pistol-
30 Burpees

Stretch
NutriForce