Swamp City Fitness – Olympic Weightlifting
Week 11 – 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
Tall Snatch
At 40%
3*5
Snatch
On the minute
5*2 at 75%
5*1 at 85%
Clean and Jerk
On the minute
5*2+1 at 75%
5*1+1 at 85%
Overhead Squat
70-80%
3*10
