Swamp City Fitness – Swamp City WOD
Warm-up
60 Jumping Jacks
5 Stationary Inchworms
5 Slow and Lows
5 Quad Stretch Toe Touch Each Leg
40 Dubs or 100 Singles
10 Beat Swings
10M Forward Scoops
10 Good Mornings
10 Drop Squats
5 Breakdance Burpees
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Skill
Cleaning up your Cleans
As a class follow along with empty barbell burgener style warm-up.
10 empty barbell muscle cleans.
10 empty barbell full cleans with squats
Proficient members work up to 80% of 1RM perform 6 good reps with 90 sec rest between reps
Students new to Cleans spend time working on form and mobility.
Metcon
AMRAP 12
3 Wall Walks, or 4 Kick Ups into Handstand, or 6 HSPU
8 DLs 185/125
10 Alternating Single DB Hang Clean & Jerks 40/30
Scaled: 155/105, 30/20
