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Heavy Snatch and Clean & Jerk; Volume Front Squats
Swamp City Fitness – Olympic Weightlifting
Warm Up
PVC warm up
Squat Position Warm Up
Blackburns x30 reps
Zots Press (Accumulate 30 reps in as few sets as possible)
Snatch (3×1)
work up to 3 heavy singles
Clean and Jerk (3×1)
Work up to 3 heavy singles;
Front Squat (4×10)
5-10lbs heavier than last week
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