Bootcamp
Tuesday, April 4th, 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 snatch
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 snatch
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 3 minute on the minute x 3 rounds
Snatch Deadlift to Power Snatch x 4 reps
Every 3 minutes on the minute x 3
Clean Deadlift to Power Clean x 4 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.
Every 3 minute on the minute x 3 rounds
Snatch Deadlift to Power Snatch x 4 reps
Every 3 minutes on the minute x 3
Clean Deadlift to Power Clean x 4 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.
WOD
Workout Format
5 Rounds for Time
Competitive
5 Snatches (135 / 95)
20 Unbroken Double Unders
20 Unbroken Double Unders
Performance
5 Snatches (95 / 65)
20 Double Unders or Penguin Jumps
20 Double Unders or Penguin Jumps
Lifestyle
5 Snatches
20 Penguin Jumps or Line Hops
20 Penguin Jumps or Line Hops