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%