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Time to Work on Some Clean and Jerks! March 29, 2022

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*

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