Rx: Friday February 12th

Dynamic Warm Up:
Double Unders/Run/Bear Crawl/Lunge

Speed Box Squats + Lt. Bands: 185@10 x 2-3,
225 x 1, 275 x 1
Speed Deadlifts: 274@6 x 1, 352 x 1, 396 x 1

Standing Abs: 85 x 8, 90 x 8/8/8
Wt. Knee Jumps(Squat): 40 x 5/5/5

20-Hip/Back Ext
10-Knee Jumps
3 RDS

One Arm DB Fun:
Suitcase DL Hold: 150 x 30 seconds
Row: 150 x 3, 100 x 20
Push Press/Push Jerk: 100 x 1/1
Power Snatch: 100 x 1
Hang Power Snatch: 70 x 1, 80 x 1, 90 x 1

*Working on increasing my hip & hamstring power again.
Feeling more explosive with the squats & deads. My core needs
to get more stronger to handle big weight again.