Thursday - Jan. 8

Erg - 5 minutes
 - drag factor #3
 - 1353m
 - 1:50.9 ave500m

Foam Roll + Dynamic Warm-up

Side-to-Side Hurdle Jumps - 10"
 - 30 sec. Work/Rest x 3 sets
 - reps: 1) 51 2) 50 3) 51

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

Power Clean x2 + Push Jerk x2
 x 60, 75kg
5 @ 85kg

Overhead Squat
3 x 40, 50, 60kg
3 x 3 @ 70kg

Later in afternoon.........

12 minutes (EDT) - 8 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Ab Wheel
 3 x 20

Finished by playing on the monkey bars, including some single arm hangs with scapula retractions

Climber Grip machine
25# x 50 (r/l) - 2 sets