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***
