Tuesday - Feb. 3

Erg - 5 minutes
 - drag factor #4
 - 1:47.9 ave500m
 - 1390m

Foam Roller / Dynamic Warm-up

Box Jump Series

 - 18"-24"-30"

 - 3 x 6

Clean+ Jerk x2 
 @ 60, 70, 85kg
5 sets @ 94kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 90kg
 3 x 115kg

 3 x 132kg

 6 x 149kg

12 minutes ( EDT) - 7 sets

 - Ring Pull-up x 5

 - Ring Dip x 5

 - Pistol x 1 (r/l)

L-sits on scale weights

 - 10sec Work / 20sec Rest x 8 sets

 - legs bent last 3 sets