Monday, September 14th, 2026 - Bootcamp

General Warm-Up

1 Round
20 Plate Hops
30 Seconds Front Rack Elbow Rotations
10 Inchworms to Downward Dog
2 Rounds
10 Sit Ups
5 Muscle Cleans
5 Squat Cleans
5 Jerks (Split or Push)
3 Burpees

Strength

Cleans Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Strict Hanging Leg Raises
Even Minutes). 12-16 Alternating Overhead Straddle Side Bendhttps://www.youtube.com/watch?v=HITo1f_dlWc

WOD

AMRAP / For Reps

Workout Format

EMOM 12 Minutes

Elite

5 Squat Clean and Jerks (135/95)
Max Burpee Over Bar

Competitive

5 Squat Clean and Jerks (95/65)
Max Burpee Over Bar

Performance

5 Squat Clean and Jerks (75/50)
Max Burpee Over Bar

Stimulus

1) This Workout Is a Good Session to Work on Pacing, Find a Rate You Can Perform Burpees and Hold All 12 Minutes.
2) the Squat Clean and Jerk Isn’t Meant to Be Heavy but to Add Some Fatigue Going into the Burpees.

Cooldown

Optional

Quad Stretch
Hipflexor Stretch