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Swamp City WOD – Fri, Jun 28

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

Squat Snatch:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep

3 sets:

100m Run (build in pace)

3 Clean and Jerks (build in weight)

Strength/Accessory

Snatch

Squat Snatch:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

* The heavy 3 rep and 2 rep should be touch and go.

Workout

“Good Afternoon, my name is Russell” (Time)

Freedom (RX’d)

4 Rounds

400m Run

10 Clean and Jerks (155/105)

(KG conv: 70/47.5 C&J)

Independence

4 Rounds

400m Run

10 Clean and Jerks (135/95)

(KG conv: 60/42.5 C&J)

Liberty

4 Rounds

300m Run

10 Dumbbell Clean and Jerks (light)

Target time: 14-16 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf and Big Toe Stretch (each leg)

2 Min Bench Stretch for Lats

1 Min Ring Bicep Stretch

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