Thursday - Jan. 9

Erg - 500m
 - 1:47.4

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Squat Clean
2 x 60, 80, 100, 110, 110, 110kg

Deadlift
5 x 135, 225, 315#
3 x 425, 490#
4 x 550# (2 double overhand thumbless, 1 DO, 1 regular) - all beltless

DO Axle DL
5 x 65, 115, 165kg
3 x 185kg
2, rechalk 1 with big hitch x 207kg (3 reps total)

Fr. Squat
5 x 70, 100, 116kg
3 x 132kg
2 x 147kg