Monday - Dec. 8

Dexterity Balls/ Expansion bands/Gyro-Ball

Erg- 5 minutes
 - drag factor #3
 - 1445m
 - 1:43.8 ave500m

Dynamic Warm-up

Dot Mat
 - single leg - 5x3(r/l)

Power Clean+ Clean x2+ Jerk
 @ 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 4 x 3 @ 110kg

Squat
 5 x 60, 100kg
 5 x 5 @ 115kg

12 Minutes (EDT) - 8 sets of each
 - Dips + 16kg x 5
 - Rock Ring Pullups - large edge(4 sets), Jug(4 sets)  x 5

Toes-to-Bar (no swinging)
 x 6, 6, 6