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
