Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC Routine
4 rig raises-snatch/wide grip
4 quad stretch toe touch each leg
:30 ankle stretch on bench each leg
5 slow and lows
Wrist stretches
10 empty BB snatch grip RDLs
10 empty BB snatch grip high pulls
5 snatch grip OHS
Weightlifting
Take 15-20 minutes to work up to a challenging complex of:
Snatch + Hang Snatch + OHS
Metcon
Metcon-Open Workout 13.1
17 minute AMRAP
40 Burpees
30 Snatches (75/45 lb)-scaled weights (65/35)
30 Burpees
30 Snatches (135/75 lb)- (75/55)
20 Burpees
30 Snatches (165/100 lb)-(95/65)
10 Burpees
Max Snatches (210/120 lb)-(115/75)
***CAN BE POWER SNATCHES***
