Thursday, October 29th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes of Skipping
8 per Side Single DB Deadlift, Curl, and Press
30 Seconds Extended Plank
2 Rounds
5 Clean Deadlift
5 Muscle Clean
5 Power Clean
3 Squat Clean
3 Toes to Bar or 8 Leg Raises
8 Cross Over Skips or 15 Single Unders

Strength

For 20 Minutes Build to a Heavy Single Rep Clean. This Is a 1 Rep Max Test However You May Not Feel Confident to Max Out Cleans, in This Case Work Technique and Build to a Weight You Feel Comfortable with. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 1 to 3 Minutes Between Sets.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Rounds
Minutes). 8-12 Weighted Ab Mat Sit Up

WOD

For Time

Workout Format

4 Rounds for Time (Time Cap: 14 Minutes)

Elite

10 Toes to Bar
15 Alternating DB Snatches (70/45)
25 Cross Overs

Competitive

15 Hanging Leg Raises
15 Alternating DB Snatches (50/35)
25 Cross Overs

Performance

15 Hanging Knee Raises
15 Alternating DB Snatches (35/25)
30 Single Unders

Stimulus

Manage the shoulder and grip fatigue by taking short breaks between movements. You should be able to move smoothly through the workout without hitting muscular failure.