Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting


PVC routine

3 rounds of:

5/5 Cossack Squat

10 Zotts Press

5 Empty Bar Deadlift with 3 position pause (off ground, at knee, mid thigh)

Strict Press (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10)

Example: Min 1: 1×10 reps; Min 2: 1×8 reps, ….

Perform at 50% to 60% of your 1RM depending on how you are feeling today.


Clean and Jerk (8 rounds of the complex; perform around 70% of your 1RM)

High hang clean+ low hang clean+ clean with a pause+ pause front squat+ Jerk + Jerk

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