Thursday - Feb. 5

Erg - 5 minutes
 - drag factor #4
 - 1367m
 - 1:49.7 ave500m

Foam Roll + Dynamic Warm-up

Standing broad jump

 - 5 x 4 ~+8'

Lateral lunge jumps 

 - 4x6(r/l) ~ 7'

Snatch
2 x 30, 40, 50, 60kg
5 x 2 @ 67kg

Snatch Pull
3 x 3 @ 90kg

Front Squat
5 x 60, 80kg

3 x 98, 112kg
4 x 126kg

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