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Turn Up Tuesday, May 4, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

15m perfect stretch

15m Samson stretch

4 quad stretch toe touch

5 berzerker lunges

:10 hang from the bar

Wrist Stretches

THEN

2 rounds

10 RDLs

10 hang muscle cleans

10 front squats

10 strict press

10 push jerks or split jerks (whichever one you will be doing for the strength)

Weightlifting

Clean and Jerks

Take 15-20 minutes to…

Work up to a heavy double clean and jerk

Metcon

5 RFT

5 power clean and jerks (135/95)

5 front squats

5 bar facing burpees

200m run

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