Thursday, June 18th, 2026 - Bootcamp
General Warm-Up
15 PVC Pass Throughs
15 PVC Behind the Neck Press
2 Rounds
10 Muscle Snatch
20 Pogo Hops
20 Jumping Jacks
100m Run
Strength
Snatch Every 1:30 Minutes on the Minutes × 6 Rounds
2 Reps @ 70% 1RM
WOD
For Time
Target time: around 8–14 minutes
Time cap: 16 minutes
Elite
10-9-8-7-6-5-4-3-2-1 Wall Ball (30/20)
1-2-3-4-5-6-7-8-9-10 Snatch (135/95)
Competitive
10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14)
1-2-3-4-5-6-7-8-9-10 Snatch (115/80) Performance (95/65)
Performance
10-9-8-7-6-5-4-3-2-1 Wall Ball (14/10)
1-2-3-4-5-6-7-8-9-10 Snatch (95/65)
Stimulus Points
This is a fast descending/ascending couplet that should feel grippy, breathy, and technically demanding under fatigue.
Athletes should move steadily through the wall balls, then treat the snatches as the limiter. The snatch weight should be something you can cycle in quick singles or small touch-and-go sets without staring at the bar too long.
The goal is not to sprint the wall balls so hard that the snatches fall apart. Smooth wall balls, quick transitions, and disciplined barbell pacing will win this one.
Target feel: Moderate-to-high intensity, increasing fatigue as the snatch reps climb.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-30 Seconds Hanging L Sit
Even Minutes). 30-45 Seconds Glute Bridge Hold
Cooldown
OptionalCalf Stretch
Glute Stretch