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