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2 for Tuesday 9/20/22

Swamp City Fitness – Swamp City WOD

Warm-up

100 Jumping Jacks

PVC Routine

Skill

Snatch Skill Work

Bergener Warmup w/PVC

For those proficient with snatches, perform the following 2 complex’s increasing in weight.

Complex 1:

2 Snatch Grip High Pulls

2 Hang Snatches (full squat)

2 Overhead Squats

Complex 2:

2 Snatch Grip Deadlifts (slow)

2 Snatches

2 Overhead Squats

Metcon

4 Rounds for Time:

2 Snatches (115/75)

2 Overhead Squats

2 Burpees Over Bar

2 T2B

2 Wall Waks or 5M Handstand Walk

200M Run or Row

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