Swamp City Fitness – Olympic Weightlifting
Warm-up
PVC routine
3 rounds of:
10/10 Bulgarian Split Squat
10 Zotts Press
3 slow snatch
Back Squat (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10)
Example: Min 1: 1×10 reps; Min 2: 1×8 reps, ….
Perform at 50% to 60% of your 1RM depending on how you are feeling today.
Weightlifting
Snatch (8 rounds of the complex below)
Snatch Pull + Low hang Snatch pull + low hang snatch with a 3s pause in the receiving position + snatch with a 3s pause in the receiving position
Perform all at the same weight; Aim for around 70% of your 1RM
Low hang should be below the knee, but not touching the ground