Swamp City Fitness – Olympic Weightlifting
Week 12 – Day 2
Warm up
1:
Banded 7s
PVC pass throughs
Squat hip mobilizations
2: PVC Burgener Warm Up
3: Clean & Jerk Warm Up- Empty Bar (3×5 each)
Muscle Clean
Front Squat
Strict Press
Drop Jerk
Weightlifting
Clean and Jerk
Clean + Front Squat + Jerk
heavy single of the complex
Split Jerk
Heavy single from the rack
Clean Pull
3×3
100%