Swamp City Fitness – Olympic Weightlifting
Warm-up
General Cardio Warm up for 3-5 minutes
Squat mobility and PVC warm up
PVC Bear Complex (power clean+front squat+ Push press +back squat+ Push Press) x5 rounds
EMOM 5
1 empty bar bear complex
Weightlifting
Front Squat (1 set of 20 )
Last week
Snatch (10 singles)
Clean and Jerk (10 singles)
Strength
Core work
3 rounds:
60s plank
5 firefighter burpees
20 scissor v ups
10 glute bridge (progress to single leg if too easy)
10 supermans