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Tuesday May 18, 2021

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***

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