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 (1 set of 20)
Start at 50lbs less than your 5RM
