Doubles

Swamp City Fitness – Olympic Weightlifting

Warm-up

Warm-up

PVC routine

Squat position warm up

Squat therapy 10 reps

Cossack squat 10 reps

4 rds with empty bar:

Snatch High Pull 5 reps

Muscle Snatch 5 reps

Snatch Balance 5 reps

Weightlifting

Snatch (3 sets of heavy doubles)

Clean and Jerk (3 sets of heavy doubles)

Strength

Front Squat (3 sets of 3 at 80%)

Front Squat (Drop set 50%, go to fatigue)

Front Squat (Drop set another 50%, go to fatigue)

Front Squat (Drop set another 50%, go to fatigue)