Monday - Jan. 5

Erg - 5 minutes
 - drag factor #4
 - 1:51.0 ave500m
 - 1351m

Foam Roller / Dynamic Warm-up

Box Jump Series
 - 18-24-30"
 - 2 x 6

Clean+ Jerk x2 + 1 Jerk
 @ 50, 60, 70, 80kg
5 sets @ 90kg

Clean Pull
 3 x 3 @ 110kg

Break for clients........

Squat
 5 x 60, 100kg
 3 x 5 @ 120kg

12 Minutes (EDT) - 8 sets of each
 - Ring Dips x 5
 - Ring Pullups - x 5