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
