Friday Jan 17th

Jan 17

Bergner Warm Up and whatever else you need to get ready for some OLY

Snatch Complex Snatch (with pause at knee) + Snatch: Max (9 RPE)

Clean and Jerk Complex Clean (with pause at knee) + Clean + Jerk: Max (9 RPE)

Pick at least one below

Close Grip Bench Press 60% for 3 x 10

Strict Press (5 second eccentric) 90% of 5RM for 3 x 5

Pendlay Rows (paused on chest 1-2 sec) 60% for 3 x 10

4 Rounds

500 M Row

25 GHD SU

20 Alt Db Clean and jerk #50#35

Monday Jan 20th