Monday - Dec.

Dexterity Balls/ Expansion bands

Erg- 5 minutes
 - drag factor #3
 - 1379m
 - 1:48.8 ave500m

Foam Roller/Dynamic Warm-up

Box Jump series
 - 18-24-30"
 - straight/lateral/straight x 6 each

Clean+ Jerk
 2 x 60, 70, 80, 90kg
5 x 1 @ 100kg

Clean Pull
 3 x 3 @ 120kg

Squat
 5 x 60, 100kg
 3 x 115kg
 5 x 3 @ 130kg

12 Minutes (EDT) - 8 sets of each
 - Dips + 20kg x 5
 - Rock Ring Pullups - large edge x 5

Toes-to-Bar (no swinging)
 x 8, 8, 8
Climber Grip Machine
25# x 50 (r/l) x 2