Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 narrow grip rig raises
10 jump squats
10 BB RDLs
5 BB high pulls
5 BB muscle cleans
5 BB jerks
Weightlifting
Take 15-20 minutes to work on the following:
Power clean + Jerk
Metcon
FOR TIME:
50 hang power cleans (75/55)
Rest 1 minute
50 front squats (75/55)
Rest 1 minute
50 shoulder to overhead (75/55)
18 minute time cap
