Thursday - Jan. 29

Erg - 5 minutes
 - drag factor #4
 - 1381m
 - 1:48.6 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps x 6
 - str/lat/str. x 4

Snatch
2 x 30, 40, 50, 60kg
5 x 2 @ 65kg

Snatch Pull
3 x 3 @ 85kg

Front Squat
5 x 60, 80, 91, 105kg
5 x 119kg

Later in the afternoon.......

Seated Calf Raise
 10 x 70, 105, 115, 130#
Decline Situp @ #4
4 x 20

Single arm hangs on Rock Rings.