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Snatch Doubles and Overhead Squats

Swamp City Fitness – Olympic Weightlifting

Warm-up

General Cardio Warm up for 3-5 minutes

PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat

Burgener Warm Up (synchro- everyone together, 5 each position)

EMOM 5: 1 rep each

Snatch High Pull

hang power snatch

Overhead Squat with a pause

Sotts Press

Weightlifting

Snatch (8 sets of 2, 1 set every 90s)

Around 70-80% of your 1RM or estimated 1RM

Overhead Squat (3 sets of 5)

New Cycle begins today, this is the strength movement that we are going to build over the next 4 weeks

Strength

Superset to finish: 1 round warm up, 3 work sets of max reps

1: Bulgarian Split Squat (add weight if you get more than 12 reps in a set)

2: Strict Pull up/Band Assisted Pull Up (no ring rows allowed today)

3: Dips (rings, bar, box)

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