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