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Singles Saturday

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC and burgener warm up

3 sets:

6 front squat

8 behind the neck press

10 good morning

Weightlifting

Front Squat (Find your 1rm)

Snatch (Build to a heavy single)

3 warm up sets (1×3, 1×2, 1×1); then 3×1

Clean and Jerk (Build to a heavy single)

3 warm up sets (1×3, 1×2, 1×1); then 3×1

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