Bootcamp
Tuesday, February 7th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
5 Rounds
Competitive
5 Cleans (185 / 135)
15/10 Cal Bike
Rest 1 Minute
15/10 Cal Bike
Rest 1 Minute
Performance
5 Cleans (135 / 95)
15/10 Cal Bike
Rest 1 minute
15/10 Cal Bike
Rest 1 minute
Lifestyle
5 Cleans (99 / 55)
15/10 Cal Bike
Rest 1 minute
15/10 Cal Bike
Rest 1 minute