Monday, June 12th, 2023 – Bootcamp

Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Push-ups
Air Squat
Pull-up Negatives
Sumo Banded Good Mornings

Db Snatch Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Db Sumo Deadlift
Db Sumo Deadlift High Pull
Db Snatch

Db Overhead Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Half Kneeling Db Windmill Right
Half Kneeling Db Windmill Left
Db Overhead Quarter Squat Right
Db Overhead Quarter Squat Left
Db Overhead Half Squat Right
Db Overhead Half Squat Left
Db Overhead Squat Right
Db Overhead Squat Left

Goblet Jump Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Quarter Jump Squats
Air Jump Squats
Goblet Jump Squat

Bathroom Break and Scaling Options:

Strength

Back Squat

Every 1:15 Minutes on the Minute X 5 Rounds
6 Goblet Jump Squat

Coach Notes: Jump as High as You Can. All Sets Should Be Done at the Same Weight, Adjust Weight as Needed to Challenge Yourself.

WOD

21-15-9 (8 minute time cap)