Swamp City Fitness – Olympic Weightlifting
Week 7 – Day 3
Warm up
1:
Banded 7s
PVC pass throughs
Squat hip mobilizations
2: PVC Burgener Warm Up
3: Warm Up- Empty Bar (4*3 each)
Snatch Grip RDL
Upright row
Overhead Squat
Press in snatch
Press in clean (sots press)
Weightlifting
Snatch
Build up to to a heavy single for the day
Clean and Jerk
Build up to a heavy single for the day
Clean Pull
Floating clean pull
3*3 at 100%
Metcon
Conditioning circuit (No Measure)
3 rounds of:
10 reps single arm KB swing, right
10 reps single arm KB press, Right
10 reps single arm KB overhead squat, right
10 reps single arm KB swing, left
10 reps single arm KB press, left
10 reps single arm KB overhead squat, left
Pick a weight that you can move continuously but feels challenging
