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Swamp City WOD – Mon, Jun 17

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

2. Strength

Power Clean:

Heavy 3 Rep

Heavy 2 Rep

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

3. Workout Prep

3 sets:

3 Pull Ups

3 Deadlifts

2 Hang Power Cleans

1 Shoulder to Overhead

*Build in weight

Strength/Accessory

Power Clean

Power Clean 3-2-1-1-1

Heavy 3 Rep

Heavy 2 Rep

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

Workout

Fun Dip (Time)

Freedom (RX’d)

30 Pull Ups

3 Rounds of DT (155/105)

20 Pull Ups

2 Rounds of DT (155/105)

10 Pull Ups

1 Round of DT (155/105)

One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

(KG conv: 70/47.5 barbell)

Independence

20 Pull Ups

3 Rounds of DT (135/95)

15 Pull Ups

2 Rounds of DT (135/95)

10 Pull Ups

1 Round of DT (135/95)

(KG conv: 60/42.5 barbell)

Liberty

20 Ring Rows

3 Rounds of Dumbbell DT (light)

15 Ring Rows

2 Rounds of Dumbbell DT (light)

10 Ring Rows

1 Round of Dumbbell DT (light)

Target time: 10-12 minutes

Time cap: 15 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 Cat Cow

2×10 Seated External Rotation

2x 1 Min Pec Stretch (each side)

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