Bootcamp
Tuesday, August 27th, 2024 - Bootcamp
Strength
Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds
WOD
Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB
Notes
2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc