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Club Going Up on a Tuesday, June 8, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

5 slow and lows

10m duck walk

10m burpee broad jump

10 beat swings

10 jump squats

10 pike push up leg kick

5 jumping berzerker lunges

Weightlifting

Take 20 minutes to work on the following complex:

Clean+Hang Clean+Jerk

Metcon

3 x 5 minute AMRAPs. Rest 1 minute between.

5 hang power cleans (95/65)

5 front squats (95/65)

5 lateral burpees over the bar

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