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Clean and Jerks

Swamp City Fitness – Olympic Weightlifting

Warm-up

– 3 minutes of something cardio to warm up (run, row, bike)

Mobility Warm Up

1: Around the world and pass throughs 10 reps each

2: Squat Therapy: 20 reps

3: Cossack Squat: 10 reps each side

– Warm up circuit for 3 rounds:

1: Empty Bar RDL: 10 reps

2: Empty Bar Front Squat: 10 reps

3: Empty Bar Strict Press: 10 reps

Weightlifting

Clean (3 sets of 3 at 80%)

Clean and Jerk (5 sets of the below complex)

1: Clean

2: High Hang Clean with a Pause

3: Jerk

4: Jerk

Strength

Another dang 3 part superset

Strict Press (3 sets to fatigue)

Overhead Squat (3 sets to fatigue)

Bent Over Row (3 sets to fatigue)

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