Thursday - Dec. 4

Erg - 5 minutes
 - drag factor #3
 - 1402m
 - 1:47.0 ave500m

Foam Roll + Dynamic Warm-up

Side-to-Side Hurdle Jumps - 10"
 - 30 sec. Work/Rest x 3 sets
 - reps: 1) 50 2) 50 3) 52

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

Power Clean x2 + Push Jerk x2
2 x 60, 70, 80
5 x 2 @ 90kg

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

Ab Wheel
 3 x 20