Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
PVC Routine
40 Jumping Jacks
Strength
25 Min to Complete the Following as a Superset
Back Squat (5×5 @ 75% of 1RM)
Strict Press (5 x 5 @ 75% of 1RM)
Snatch (5 x 1 @ 75% Performed as a Complex:
– Snatch Liftoff to Knee – 3 sec pause
– Power Snatch from the Knee – 3 sec pause OH
– Overhead Squat
– Snatch – 3 sec pause at bottom)
Metcon (Time)
600M Run (Buy In)
3 Rounds:
10 Push Ups
10 Pull Ups
8 Bench Press @60% of 1RM
10 Jumping Squats
100M Sled Sprint (2plates/1plate)
600M Run (Buy Out)