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Clean Complex

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC routine

Burgener

Squat therapy 10 reps

Bulgarian Split Squat 10 reps

Squat Jump x20

Do your box jumps

2 rds:

1: RDL: 10 reps

2: Front Squat: 10 reps

3: Jerk: 10 reps

Box Jumps (4 sets of 1-3)

Weightlifting

Clean and Jerk (6 sets of the complex)

Clean Pull + Dip Hang Clean + Jerk + Jerk

@ 75%

Split Jerk (3 sets of 3 at 75%)

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