Swamp City Fitness – Swamp City WOD
Warm-up
3 minute Row
10 PVC pass through
10/10 around the world
10 slow and low squat
3 rounds
8 good morning
8 muscle clean
8 strict press empty bar
Weightlifting
Build to a heavy single Power Clean and Jerk
Clean and Jerk (Build to a heavy single Power Clean and Jerk)
Metcon
EMOM 28 minutes (No Measure)
1: 15/12 calorie Row
2: 1 round of DT Rx 155/105 (12 deadlift, 9 Hang Clean, 6 shoulder to overhead)
3: 14/11 calorie Assault bike
4: rest