Tuesday, March 12th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

2 Rounds / 30 Seconds Each

-Into-
Bent Over Body Sways
Dynamic Squats
No Weight Single Arm Panda Pulls Right
No Weight Single Arm Panda Pull Left
Band Good Morning
Band Strict Press

-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 Minute on the Minute X 6 Rounds
1 Db Snatch per Side Building Weight

Every 1 Minutes on the Minute X 5 Rounds
2 Pause at the Knee Power Cleans

Conditioning Warm-Up

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

2 per Side Single KB Snatch
3 Burpees
2 per Side Box Step Overs
3 Knees to Chest
3 Single KB Swings
2 per Side Single KB Push Press
2 per Side Alternating Lunges
(Adjust Things and Do Another Round if Needed)

WOD

For Time in Pairs Split Reps