Bootcamp
Tuesday, April 18th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 1 rounds
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat lean
Clean Demo / Practice / Form Checks
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat lean
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 1 minute on the minute x 9 rounds
Snatch Deadlift to Power Snatch x 1 reps
Every 1 minutes on the minute x 9
Clean Deadlift to Power Clean x 1 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.
Every 1 minute on the minute x 9 rounds
Snatch Deadlift to Power Snatch x 1 reps
Every 1 minutes on the minute x 9
Clean Deadlift to Power Clean x 1 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.
WOD
Workout Format
3 Rounds for Time
Competitive
50/45 cal Bike
25 Burpee Shuttle Runs
25 Burpee Shuttle Runs
Performance
45/35 cal Bike
25 Burpee Shuttle Runs
25 Burpee Shuttle Runs
Lifestyle
2 minutes cal Bike
25 No Push-up Burpee Shuttle Runs
25 No Push-up Burpee Shuttle Runs