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Accessory Days

Swamp City Fitness – Olympic Weightlifting

Warm-up

General Cardio Warm up for 3-5 minutes

Squat mobility and PVC warm up

PVC Bear Complex (power clean+front squat+ Push press +back squat+ Push Press) x5 rounds

EMOM 5

1 empty bar bear complex

Weightlifting

Front Squat (4 sets of 4)

Snatch Grip Deadlift (4 sets of 5)

Begin at 100% of your Snatch 1RM

Snatch Balance (4 sets of 3)

begin at 75% of your Snatch 1RM

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