Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
5 narrow grip rig raises
10 beat swings
BB warm up
2 rounds
10 clean grip RDLs
5 clean grip high pulls
5 clean grip muscle cleans
5 front squats
5 jerks
Weightlifting
Clean and Jerks!
Take 15 minutes to work on technique
Metcon (AMRAP – Rounds and Reps)
3 x 5 minute AMRAPs with 1 minute rest in between
3 Hang Power Cleans (75/55)
6 Shoulder to Overhead
9 Back Squats
*pick up where you left off each time*
