Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC Pass Through x10
PVC Around the World 10 each way
Squat Stretch against Rig
Clean Pull, muscle clean, front squat, overhead press (x10)
Clean Pull+Hang Power Clean with Pause+Front Squat+Split Squat with a Pause (x10)
Clean and Jerk (Singles at 90%)
Singles 60%, 65%, 70%, 75%, 80%, 85%, 90% x3
Clean (75% Triples)
Split Jerk (75% Triples)
Strength
A: Deadlift: Wendler Week 4: 40%, 50%, 60% 3×5
B: Strict press: Wendler Week 4: 40%, 50%, 60% 3×5
C: Push Press (4×6, 5-10% above last week)
