Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 rig raises-narrow grip
5 slow and lows
10 BB RDLs
10 BB muscle cleans
10 BB front squats
10 BB strict press
5 BB jerks (push or split)
Weightlifting
Complex:
Power Clean + Front Squat + Jerk (20 minutes)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles