Bootcamp
Tuesday, June 6th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 1 round
Hang Snatch Grip Dip and Drive
Hang Snatch Grip High Pull
Muscle Snatch
Power Snatch
Overhead Squat
30 seconds work / 10 seconds rest / 1 round
Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat
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 round
Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat
Clean Demo / Practice / Form Checks
Strength
Every Minute on the Minute X 10 Rounds
Snatch to Overhead Squat X 2
Every Minute on the Minute X 10 Rounds
Clean and Push Jerk X 2 Reps
Snatch to Overhead Squat X 2
Every Minute on the Minute X 10 Rounds
Clean and Push Jerk X 2 Reps
WOD
Workout Format
5 Rounds - 14 minute Time Cap
Competitive
15/10 Cal Air Bike
10 Clean and Jerks (105/80)
10 Clean and Jerks (105/80)
Performance
10/7 Cal Air Bike
10 Clean and Jerks (95/65)
10 Clean and Jerks (95/65)
Lifestyle
45 second Air Bike
10 Clean and Jerks
10 Clean and Jerks