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