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
