Monday, August 17th, 2026 - Bootcamp

General Warm-Up

1 Rounds
200m Run
8 Inchworms
8 Single DB Sumo Deadlift per Side
2 Rounds
250m Row
8 Empty Bar Muscle Snatch
8 Empty Bar Snatch Grip Behind the Neck Press
8 Empty Bar Power Snatch

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Snatch 2 Reps @77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 12-16 Alternating Overhead Straddle Side Bendhttps://www.youtube.com/watch?v=HITo1f_dlWc
Even Minutes). 8-12 Pancake Good Morninghttps://www.youtube.com/watch?v=c9EXWHuXAAw

WOD

For Time

Workout Format

3 Rounds (Time Cap: 20 Minutes)

Elite

500m Row
400m Run
30 DB Snatches (50/35)

Competitive

500m Row
400m Run
30 DB Snatches (35/25)

Performance

500m Row
400m Run
20 DB Snatches (35/25)

Stimulus

1) the Cardio Movements Should Be Done at a Steady Pace Without Any Major Drop Offs During Later Rounds.
2) the DB Snatches Should Be Aimed to Be Done Unbroken. Adjust Weights as Needed.

Cooldown

Quad Stretch
Hamstring Stretch