Monday - Dec. 1

Erg- 5 minutes
 - drag factor #3
 - 1339m
 - 1:52.0 ave500m

Dynamic Warm-up

Agility Rings
 - double x 6
 - single leg x 6

Power Clean+ Clean+ Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Squat
 5 x 60, 100kg
 5 x 5 @ 115kg

12 Minutes (EDT) - 10 sets of each
 - Dips + 16kg x 5
 - Pullups x 5

Toes-to-Bar (no swinging)
 x 6, 6, 6

Feels good to breathe again.  Finally kicking this congestion.