Swamp City Fitness – Olympic Weightlifting
Week 12 – 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 Pull
2*2
110%
Snatch
Heavy single
Back Squat
85%
3*3
Paused Front Squat
80%
pause 3s at the bottom
2*2
