Bootcamp
Tuesday, April 25th, 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
Pause at the knee Snatch x 1 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 1 reps
*1 to 2 second pause - focus on good position
Every 1 minute on the minute x 9 rounds
Pause at the knee Snatch x 1 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 1 reps
*1 to 2 second pause - focus on good position
WOD
Workout Format
21 - 15 - 9 (12 minute cap)
Competitive
Hang Squat Cleans (95 / 65)
Burpee over Bar
Burpee over Bar
Performance
Hang Squat Cleans (45 / 35)
Burpee over Bar (step over)
Burpee over Bar (step over)
Lifestyle
Hang Squat Cleans
No Push-up Burpee over Bar (step over)
No Push-up Burpee over Bar (step over)