Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
PVC Routine
20 Empty Bar Muscle Clean, alternating between high and low hang every rep.
Utilize the Hook Grip
Strength
Utilize Hook Grip to the best of your ability.
7 rounds increasing in weight every round. First Round, start with an empty bar.
3 Reps:
1.) Slow Pull to Knee, 3 Second Pause and back to the Ground,
1.) Full High Pull, Slow 4 Second Negative or Eccentric back to the Ground
3 Reps:
1.) High Hang Clean
1.) Low Hang Clean
1.) Clean
This is our First of a 9 Week Cycle Designed to help improve your Understanding, Form, and Strength with Cleans Record your Starting and Finishing Weight.
Short Hammer (Time)
400M Run
30M Burpee Broad Jumps
20 Pull Ups
15 Dips (Ring/Bench)
30 Hammer Strikes (15/10)
200M Run
30M Burpee Broad Jumps
20 Pull Ups
15 Dips (Ring/Bench)
30 Hammer Strikes (15/10)