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
