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The Best Part of Monday! 4/19/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10 Sec Hang

400 Run

10 Beat Swings

PVC Routine

10 Kipping Beat Swings

2 Rounds:

Empty Barbell

10 Muscle Cleans

10 Push Press

10 Front Squats

Strength

Work on Clean and Jerks

Working Up to Heavy Correcting Form where necessary.

1 Clean + 1 Jerk + 1 Clean +1 Front Squat

Any New People spend time working on Front Squats with High Elbows

Metcon

Double Chips

40 Deadlifts (135/95)

30 Box Jumps

20 Pull Ups

10 Shoulder to Overheads (135/95)

100 Situps

40 HR Push Ups

30 High Hang Power Cleans (135/95)

20 Front Squats (135/95)

10 Berzerker Lunges

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