Swamp City Fitness – Olympic Weightlifting
Warm-up
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.
Weightlifting
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
