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Squats and Milk Week 6

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

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