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Lucky Number 6! Tuesday August 3, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm Up

PVC routine

:10 hang

10 BB RDLs

10 BB high pulls

10 BB muscle cleans

10 BB front squats

5 strict press

5 push press

Weightlifting

Cleans:

Take 15-20 minutes to work on the following complex:

Clean + 2 hang cleans (all are squat cleans)

5-6 complexes either working on technique or increase in weight each time. Rest around 2 minutes between each complex

Metcon

6 RFT

6 pistols/leg

6 power cleans (135/95)

6 bar-facing burpees

6 shoulder to overhead (135/95)

20 minute cap

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