Monday, August 19th, 2024 – Bootcamp

2 Rounds
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps

Squat Progression
10 Air Squats
10 Cobra Squats
10 Pvc Back Squat

Clean Progression
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans With Pvc

Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc

Strength

Back Squat

Build to a Heavy 5 Reps in 12 Minutes/ Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5 / Rest 60-90 Seconds

WOD

5 Rounds