Bootcamp
Thursday, October 8th, 2026 - Bootcamp
General Warm-Up
1 Round
60 Seconds Echo Bike
10 DB Zercher Good Morning
2 Rounds
7/5 Echo Bike Sprint
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch
Strength
Snatch Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 85% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 20-30 Seconds Plank Hip Dips
Even Minutes). 8-12 Strict Leg Raises
WOD
For TimeWorkout Format
For Time
Elite
21-15-9
DB Snatch (70/40)
Echo Bike Cals
Competitive
21-15-9
DB Snatch (50/35)
Echo Bike Cals
Performance
21-15-9
DB Snatch (35/25)
Echo Bike Cals
Stimulus
1) the DB Snatch Is Meant to Be Heavy, Focus on Form.
Cooldown
Quad Stretch
Glute/low Back Stretch