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Pow Pow Tuesday! July 20, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

10 BB RDLs

10 BB high pulls

10 BB muscle cleans

10 BB front squats

5 push press

5 jerks

Weightlifting

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

Power Clean + Hang Power Clean + Jerk

Metcon

7 rounds

7 power cleans (135/95)

7 box jumps

-rest 2 minutes-

7 rounds

7 shoulder to overhead (135/95)

7 T2B

**21 minute cap**

***You must note your own time once you finish the power clean and box jump couplet and rest for 2 minutes before starting the second couplet***

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