Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
PVC routine
3 rig raises-wide/snatch grip
:30 ankle/calf stretch on bench (each leg)
Skill
Strength-Snatches!
In 15 minutes…
Work up to a heavy double squat snatch (does not have to be touch and go)
Those who are new to snatching should work on technique from the hang position
Metcon
Metcon
10-9-8-7-6-5-4-3-2-1
Power Snatches (75/55)
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees