Swamp City Fitness – Olympic Weightlifting
Warm Up
PVC warm up
Squat Position Warm Up
Blackburns x30 reps
Split Jerk (6 sets of 3)
1 set of 3 at 70%
1 set of 3 at 75%
1 set of 3 at 80%
3 sets of 3 at 85%
Log your 4×3
Clean and Jerk (10 rounds of the complex, heavier than Saturday)
Clean Pull+ 2 part pause clean+front squat+Jerk
