Squats and Milk, Week 6

Swamp City Fitness – Olympic Weightlifting


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

Clean Pull with pause


Front Squat

Split Jerk


Back Squat (1 set of 20 reps)

Last week!

Clean and Jerk (4 sets)

high hang clean+ low hang clean + clean +2 Jerks


Pull Ups 5 sets

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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