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Saturday Summer Cleaning, June 19, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm Up

Circuit A: 5×5 each movement with empty barbell:

RDL, Shrug, Muscle Clean, Front Squat

Circuit B with empty barbell:

3×8 Strict Press, 3×10 Front Squat, 3x fatigue Strict Pull Up

Weightlifting

Death By Squat Clean at 70% BW or 1RM

*if you cannot squat clean, then perform a power clean+front squat

Metcon

3 Rounds for time:

Alternating KB Snatch 30 reps (15 reps each arm)

Burpee 15 reps

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