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