Swamp City WOD – Tue, May 7

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

5 sets (3 Position Snatch)

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (Don’t exceed 70% of 1RM Squat Snatch)

3. Workout Prep

After the strength, build up to workout weight in 3 sets while hitting 2-3 singles at each weight.

Strength/Accessory

3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)

* Complete a set every 1:30

* Hold on to the bar until all 3 reps are complete

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Freedom (RX’d)

For Time

30 Power Snatch (135/95)

(KG conv: 61/43)

Liberty

For Time:

30 Alternating Dumbbell Snatches (light)

Target time: 3-5 minutes

Time cap: 8 minutes

Cooldown/Mobility

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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