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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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