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800M buy in AND buy out??? September 28, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC warm up

10 BB snatch grip RDLs

5 BB snatch grip high pulls

5 BB muscle snatches

5 OHS

Weightlifting

Take 15-20 minutes to work on the following complex:

Hang snatch + Hang snatch + OHS

Metcon

FOR TIME:

800m run buy in

THEN

6 rounds

3 Power snatches (95/65)

6 OHS (95/65)

9 box jumps (24″/20″)

THEN

800m run buyout

25 minute cap

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