Tuesday, September 3rd, 2024 – Bootcamp

2 Rounds
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats

-Into-

6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc

-Into-

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 to Front Squat With Pvc

Strength

Snatch + Overhead Squat

Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds

-into-

Clean and Jerk

Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme

5 Sets X 2 + 1 Reps / Rest 60-90 Seconds

WOD

For Load ~ Every 2 Minutes on the Minute
7 Rounds
Unbroken each Round

Strength

Back Squat

Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds

WOD

AMRAP 15