Bootcamp
Thursday, June 20th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Snatch
Build to a Heavy 3 Rep in 20 Minutes
Single Snatch ~ Rest 2-3 Minutes
Build to a Heavy 3 Rep in 20 Minutes
Single Snatch ~ Rest 2-3 Minutes
WOD
Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds
8 Db Push Press
Rest 60 Seconds
Notes
Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat
Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat
Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat
-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.