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Pow Pow Jerk. September 21, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

10 BB RDLs

5 BB high pulls

5 BB muscle cleans

5 BB front squats

5 BB jerks

Strength

Clean and Jerks

20 minutes to work on:

Power Clean + Hang Power Clean + Jerk

Metcon

4 RFT

10 T2B

20 Slam Balls

30 DU/60 SU

400m run

20 minute cap

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