Bootcamp
Thursday, September 21th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
Strength
Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes
Build to a Heavy 3 Reps in 10 Minutes
WOD
Workout Format
For Time (7 Minute Time Cap)
Retest Day
Retest Day
Competitive
30 Snatches (135/95)
Performance
30 Snatches (95/65)
Lifestyle
30 snatches
Notes
Snatch Technique Breakdown: (With Coach Using PVC)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
CONDITIONING WARM-UP
5 Snatches @ Workout Weight
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
CONDITIONING WARM-UP
5 Snatches @ Workout Weight