Thursday - March 13

Erg - 500m
 - 1:57.4

Jump Rope - 2 minutes (double under practice)

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 40, 50, 60, 65, 70, 70kg

Fr. Squat
5 x 70, 90kg
3 x 109, 124kg
3 x 140kg

Deadlift
5 x 135, 225, 315, 365#
3 x 10 @ 395# on 3:00 cycle

Floor ab circuit - 6 positions
 x 40 each