Bootcamp
Monday, September 16th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
6 Squat Snatch
-Into-
2 Rounds
1 Minute of Burpees
1 Minute of Air Squats
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
6 Squat Snatch
-Into-
2 Rounds
1 Minute of Burpees
1 Minute of Air Squats
Strength
Front Squat
EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP
EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP
WOD
Workout Format
7 Rounds ~ For Time
Competitive
5 Squat Snatches (115/80)
15 Burpee Over Bar
Rest 60 Seconds
15 Burpee Over Bar
Rest 60 Seconds
Performance
5 Squat Snatches (95/65)
12 Burpee Over Bar
Rest 60 Seconds
12 Burpee Over Bar
Rest 60 Seconds
Lifestyle
5 Squat Snatches
10 Burpee Over Bar
Rest 60 Seconds
10 Burpee Over Bar
Rest 60 Seconds