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Chief Tuesdays, June 22, 2021

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

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