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3-4-5…November 10, 2021

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

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