Swamp City WOD – Fri, May 17

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Jog


3 sets:

5 Snatch Grip Deadlifts

4 Hang Muscle Snatch

3 Snatch Grip Push Press

2 Hang Power Snatch

1 Power Snatch

-First set use a PVC pipe, second and third use empty barbell.

2. Workout Prep

3 sets:

100m Run (build-in pace)

2 Power Snatch (build up to opening weight)


“That’s my secret, Captain: I’m always angry” (2 Rounds for time)

Freedom (RX’d)


800m Run


Heavy Double Power Snatch


800m Run


No Change to Workout



500m Run


Heavy Single Power Snatch


500m Run

Target time each Run: 3-3:30

Time cap each Run: 3:50

Power Snatch

Record heavy double power snatch


Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)


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