Sunday January 13th

10am Olympic Lifting

10:00-10:15
- 50 cal row/bike
- Burgener warm up (clean and jerk)

10:15-10:35
- Power clean + 5 push press. Work up to a heavy set. After finding a 5 rep max do one max rep set at 90% of your heavy for the day. 

10:35-11:00
- 5 rounds NFT 10 ring row, 60 second weighted planks, 10 weighted good mornings, 10 seated dumbbell press

Michele Smith