Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine (make sure to get wrist stretches)
:10 hang
5 wide grip rig raises
10 beat swings
Barbell Warm Up:
10 snatch grip BB RDL
10 snatch grip high pulls
10 muscle snatches
5 OHS
Weightlifting
20 minutes to work on snatch complex:
Power Snatch + Hang Full Snatch + OHS
**Goal is to get around 5-6 complexes either working on technique or building in weight if proficient at movements**
Metcon
FOR TIME:
100 DU/200 SU
80 KBS (53/35)
60 Sit-ups
40 Goblet squats
20 KB snatches (total)
EMOM 5 wall balls (20/14) START WITH WALL BALLS
25 minute time cap