Thursday, September 3rd, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
30 Seconds Front Rack Elbow Rotations
15 Assisted Squats
2 Rounds
200m Run
5 Empty Bar Good Mornings
5 Empty Bar Muscle Hang Cleans
10 Empty Bar Power Hang Cleans

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 75% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Single Leg DB Deadlift Right
Even Minutes). 8-12 Single Leg DB Deadlift Left

WOD

For Time

Workout Format

For Time (Time Cap: 12 Minutes)

Elite

20 Hang Cleans (95/65)
1000m Run
20 Hang Cleans (95/65)

Competitive

20 Hang Cleans (75/55)
1000m Run
20 Hang Cleans (75/55)

Performance

20 Hang Cleans (45/35)
800m Run
20 Hang Cleans (45/35)

Stimulus

1) During This Barbell Cycling Workout Remember to Keep a Braced Core and Avoid Doing Muscles for the Entire Workout.
2) the Run Should Be a Hard Pace but Not So Hard You Don’t Have the Energy to Go Straight into the Cleans.

Cooldown

Optional

Hamstring Stretch
Glute/lower Back Stretch