Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
5 wide grip rig raises
10 beat swings
BB warm up
2 rounds
10 snatch grip RDLs
5 snatch grip high pulls
5 muscle snatches
5 OHS
Weightlifting
natches
Take 15-20 minutes to work on the following complex
Power Snatch + Hang Full Snatch + OHS
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Wall walks
6 Power snatches (75/55)
12 Back rack lunges (total)
