On the minute singles

Swamp City Fitness – Olympic Weightlifting

Warm-up

– 3 minutes of something cardio to warm up (run, row, bike)

Mobility Warm Up

1: Around the world and pass throughs 10 reps each

2: Squat Therapy: 20 reps

3: Cossack Squat: 10 reps each side

– Warm up circuit for 3 rounds:

1: Empty Bar RDL: 10 reps

2: Empty Bar Front Squat: 10 reps

3: Empty Bar Strict Press: 10 reps

Weightlifting

Front Squat (5*5 at 70%)

Snatch (On the Minute Pause Singles at 80%)

Clean and Jerk (On the minute pause singles at 80%)