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Clean Complex

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC routine

4 rds:

1: RDL: 5 reps

2: Muscle Clean: 5 reps

3: Front Squat: 5 reps

4: Strict Press 5

5: Jerk: 5 reps

Weightlifting

Front Squat (1x1RM)

Clean and Jerk (Heaviest possible complex)

3 Cleans+2 Front Squat+1 Jerk

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