Swamp City Fitness – Olympic Weightlifting


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.


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

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