Thursday - Dec. 18

Erg - 5 minutes
 - drag factor #3
 - 1347m
 - 1:51.3 ave500m

Foam Roll + Dynamic Warm-up

Dot Mat
 - 5 x 3 (r/l)

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

Power Clean + Push Jerk x2
 x 60, 70, 80, 90kg
5 @ 95kg

Overhead Squat
2 x 40, 50, 60, 70kg
5 x 1 @ 80kg

Ab Wheel
 3 x 20

Barbell Wrist Curl
 - 3 x 15 @ 85#
Barbell Wrist Extension
 - 3 x 15 @ 45#

Gripper
 - #1 - 3 x 10 (r/l)