Tuesday, March 19th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

2 Rounds / 30 Seconds Each

Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row

– Into –

2 Rounds Of

3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Power Cleans @ Moderate Weight

Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries

WOD

For Time