Thursday, March 28th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

Conditioning Warm-Up

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

3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups

WOD

5 Rounds ~ 15 Minute Time Cap