Thursday - Dec. 11

Erg - 5 minutes
 - drag factor #3
 - 1366m
 - 1:49.8 ave500m

Foam Roll + Dynamic Warm-up

Agility Ladder

Power Snatch
2 x 30, 40, 50
5 x 3 @ 60kg

Power Clean x3 + Push Jerk x2
 x 60, 70, 80
5 @ 90kg

Overhead Squat
3 x 40, 50, 60kg
5 x 3 @ 70kg

Ab Wheel
 3 x 20

Later in afternoon.....

Climber grip machine
 - 25#
 - 2 x 50 (r/l)