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Swamp City WOD – Thu, Apr 4

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Banded Pull Aparts

10 Banded Pass Throughs

-into-

3 sets:

5 High Hang Muscle Snatch

4 Snatch Grip Push Press

3 Hang Power Snatch

4 Low Box Jumps

4 Pike Push Ups

2. Workout Prep

3 sets:

2 Hang Power Snatch (build-in weight)

2 Box Jump Overs

3 Handstand Push Ups

Gymnastics

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice handstand push-ups.

Advanced athletes can practice handstand walks or wall-facing strict hspu.

* Coaching videos are provided in the coach notes.

Workout

The Force Awakens (Time)

Freedom (RX’d)

21-15-9

Hang Power Snatch (95/65)

Box Jump Overs (24/20)

Handstand Push Ups

(KG conv: 43/29)

Independence

21-15-9

Hang Power Snatch (75/55)

Box Jump Overs (20/16)

15-12-9

Handstand Push Ups

(KG conv: 34/25)

Liberty

21-15-9

Hang Alternating Dumbbell Snatch (light)

Box Step Ups (20/16)

Dumbbell Push Press (light)

Target time: Sub 9:00

Time cap: 12:00

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)

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