Swamp City Fitness – Olympic Weightlifting
Week 7 – Day 1
Warm up
1:
Banded 7s
PVC pass throughs
Squat hip mobilizations
2: PVC Burgener Warm Up
3: Snatch Warm Up- Empty Bar (3×5 each)
Muscle Snatch
Overhead Squat
Sotts press in snatch
Weightlifting
Snatch Balance
80%
5*3
Snatch
Snatch + Snatch + Overhead Squat
at 75 to 80%
5*3
Front Squat
4*1 at 90-95%
Pull-ups
3* fatigue
