Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
5 quad stretch toe touch
10 beat swings
5 narrow grip rig raises
5 slow and lows
10 kipping beat swings
10 DB/KB strict press/arm
5 berzerker lunges
10 burpees
50 jumping jacks
Strength
Strict Press
WORK UP TO A 5 RM.
You already did 5×5 at 80%, so you know you are capable of 5 reps at that weight. Maybe shoot for a 5 RM at your 85-90%?!
Metcon
3 minute AMRAP
3 Hang Power Snatches (95/65)
3 OHS
Rest 1 minute
4 minute AMRAP
4 Hang Power Snatches (95/65)
4 OHS
Rest 1 minute
5 minute AMRAP
5 Hang Power Snatches (95/65)
5 OHS