Monday, June 16th, 2025 – Bootcamp

Warm Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (Switch Half Way)
Cat Cows
Wrist Rolls

On Coaches Call Out
200M Run
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% With a 2 Second Pause at the Bottom
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch

Strength

Front Squat
Sets x Reps: 3 sets x 3 reps @ 70% 1 Rep Max / E2MOM

Front Squat (3 sec eccentric)
Sets x Reps: 2 sets x 2 reps @ 60% 1 Rep Max / E2MOM

WOD

5 Rounds for Time