Monday - March 10

Erg - 500m
 - 1:54.6

Jump Rope - 2 minutes (double under practice)

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

OH Squat
10 x 10, 15, 20kg

Hang Snatch - squat catch
2 x 20, 30, 40, 50, 60, 60, 60kg

Safety Bar Squat
8 x 70, 140, 190#
5 x 245, 280#
3 x 10 @ 300# on 3:00 cycle

Later in afternoon....

Sled push to backwards drag (60ft. each) x 4 - no rest between

Lunge
10 x 45,95, 115, 135#

SL RDL
10 x 45, 95, 95#

Sled push to backwards drag (60ft. each) x 4 - no rest between

Seated Calf Raise
10 x 45, 70, 105, 105#

Ab Wheel
3 x 12