Thursday - Feb. 12

Erg - 5 minutes
 - drag factor #4
 - 1386m
 - 1:48.2 ave500m

Foam Roll + Dynamic Warm-up

Multi-Direction 6" hurdle jumps to Sprint x 8
Side Step 6" Hurdles to Sprint x 5 (r/l)

Snatch
2 x 30, 40, 50, 60kg
5 x 3 @ 68kg - power snatches after first set, balance and focus were off for a deep catch

Snatch Pull
4 x 3 @ 95kg

Front Squat
5 x 60, 80kg

5 x 105kg
3 x 119kg

2 x 133kg

Later in afternoon......

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

Floor crunches - 6 positions
 x 40 each