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Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC routine

3 rounds of:

10/10 Bulgarian Split Squat

10 Zotts Press

10 Good Morning

Weightlifting

Clean and Jerk (5 warm up sets; 5 work sets building to heaviest possible complex)

Clean and Jerk+ Hang Clean+ Front Squat +Jerk

Strict Press (Week 1 of 9 (1×5+ 85%))

40%  1×5

50%  1×5

60%  1×3

65%  1×5

75%  1×5

85%  1×5+

65%  3×5

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