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
