Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
5 wide grip rig raises
10 beat swings
10 snatch grip RDLs
5 snatch grip high pulls
5 muscle snatches
5 OHS
Weightlifting
Take 15-20 minutes to work on:
Power Snatch + Hang Full Snatch + OHS
Metcon
15 minute AMRAP
Climb the ladder: 2, 4, 6, 8, 10…
Hang Power Snatches (75/55)
Bar-facing burpees
