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Snatchy Snatch…January 11, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run/row

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

Snatches

20 minutes to work on following complex:

Power Snatch + Hang Snatch + Hang Snatch

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

6 Hang Power snatches (95/65)

12 Alternating Back Rack Lunges

24 DU/48 SU

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