Wednesday - Dec. 3

Erg - 5 minutes
 - drag factor #3
 - 1376m
 - 1:49.0 ave500m

Foam Roll + Dynamic Warm-up

Box Jump Series
 - 18-24-30"
 - 2 x 6

Snatch
2 x 30, 40, 50
5 x 2 @ 60kg

Snatch Pull
3 x 3 @ 80kg

Front Squat
3 x 60, 80kg
3 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 15
Wrist Roller
 3 x 25#