14 January

Training (1p)

A. Re-Tested Row'd Royalty Week 1
30 Second Sprint, 30 Second Rest For Max Meters
*1432 Total Meters (No Roll) (Previous was 1378)
*1:24.1 Pace

B. 1 Mile Run Time Trial
*6:15 (Outside, 42 Degrees)

C1. Front Squat With 5 Second Hold In Bottom, 1 Rep
Rest 10 Seconds
C2. Jump Squats (95#), 5 Reps
Rest 10 Seconds
C3. Seated Box Jumps, 3 Reps (30/36/42/42")
Rest 2m, x4
*225/255/275/275

D. 100m Walking Lunges 
*Unloaded and U/B

E. 18m To Find Heaviest Load Lifted 2x
1 PC - 1 Jerk - 1 HSC - 1 Jerk
*265/265

F. Bench Progression (Week 3)
*255 x 14
*245 x 15
*230 x 15