Wednesday - Dec. 10

Erg - 5 minutes
 - drag factor #3
 - 1362m
 - 1:50.1 ave500m

Foam Roll + Dynamic Warm-up

18" Hurdle Jumps with 180 degree twist over each hurdle
 - 6 hurdles
 - 3 x 4

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

Snatch Pull
4 x 3 @ 80kg

Front Squat
3 x 60, 80kg
5 x 3 @ 100kg

15 minutes (EDT) - 10 sets of each
 - Incline DB Press @ 75# x 5
 - Ring Row x 5
 - Landmine Twist x 5 (r/l)

Seated Calf Raise
 10 x 70, 105, 115#
Decline Situp @ #2
3 x 20
Wrist Roller
 3 x 25#