Tuesday, May 13th, 2025 – Bootcamp

Warm Up

Mobility:
30 seconds Alternating lunge with a twist
30 seconds Dynamic squat stretch
30 seconds Cat Cow Stretch
30 seconds Inchworm to downward dog
30 seconds Wrist stretch
30 seconds Front rack mobilization

Movement Prep:
10 reps bodyweight squats
10 reps wall ball thrusters
10 reps wall balls
30 seconds skipping
30 seconds penguin jumps
30 seconds double unders
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps Empty bar full power cleans

Strength

Movement: Full Clean
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2mom
Coaching Notes: These Can Be Done Squat or Power.

Movement: Clean Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2mom
Coaching Notes: Keep the Bar Close.

WOD

40-30-20 Reps for Time