Clean and Jerk

Swamp City Fitness – Olympic Weightlifting

Warm-up

Warm-up

3 minutes of cardio

PVC routine

Burgener

Squat therapy 10 reps

Bulgarian Split Squat 10 reps

4 rds:

Clean Grip RDL 5 reps

Muscle Clean 5 reps

Front Squat 5 reps

Push press 5 reps

Weightlifting

Clean and Jerk (5*2 at 90%)

Strength

Push Press (4*3 at 85%)

Deadlift (5*5 at 70%)

Metcon