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Snatch balances and jerks
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
Snatch Balance (5 sets of 3)
Hang Power Clean (5 sets of 3)
Split Jerk (5 sets of 3)
Strength
Front Squat (5*5)
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