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Monday Madness, May 10, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

60 Jumping Jacks

10 no push up burpees

10 beat swings

15m bear crawl

15m quad stretch toe touch

40 Jumping Jacks

10 empty BB good mornings

10 empty BB thrusters

20 jumping jacks

10 empty BB RDLs

10 empty BB back squats

Weightlifting

Strength-Week 3 Day 1

Deadlift

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: Max reps @ 95%- goal is 1+reps

Metcon

For Time

30-20-10

Hang Power Cleans (95/65)

Toes to Bar

Thrusters (95/65)

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