Swamp City Fitness – All Day Swamp City WOD
Warm-up
600M RUN
5 Burpees
PVC Routine
Bergener Warm-Up
Strength
Snatch Progressions
3 Rounds:
3 Snatch Grip Lift offs
3 Snatch Grip Dead Lifts
3 Dip Drive, Shrug, High Pull
3 Snatches
Metcon
5 Rounds:
6 Overhead Squats (95/65)
200M Run
3 Muscle Ups or 6 Pull Ups