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Snatchin on a Tuesday, June 15, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

5 rig raises-wide grip

10 beat swings

15 air squats

5 berzerker lunges

10 kipping beat swings

15 jump squats

:30 ankle stretch on bench/leg

Weightlifting

Snatches

Take 20 minutes to work on the following complex:

Power snatch + Snatch + OH squat

*Goal should be to get 5-6 working sets ultimately getting to a challenging weight OR keep the same weight for all sets and get the technique*

Metcon

21-15-9

Power snatches (95/65)

OHS (95/65)

Pull-ups

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