01-28-15

AM

A. Push Jerk @ 41x4. 3-4. 2 min. x5 85, 95, 100, 105, 110

B. DB Power Snatch practice. up to 50#

C1. DB Snatch w/ heaviest DB possible. 10 reps AFAP. 10 sec rest. @55# 1:05, 54s, 44s, 49s, 56s

C2. Box Jump 20". 15 reps AFAP. 2 min rest.  38s, 37s, 59s, 50s, 47s
x5

PM

300m row for time 55.9s 1:33.1 avg pace

+

10 Deadlift 185

20 second Airdyne sprint

3 min rest

x5
for DLs....  19s, 21s, 20s, 19s, 18s