Bootcamp
Tuesday, May 16th, 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
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
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 1.5 minute on the minute x 7 rounds
Pause at the knee and mid thigh Snatch x 2 reps
Every 1.5 minutes on the minute x 7
Pause at the knee and mid thigh Clean x 2 reps
*1 to 2 second pause - focus on good position
Every 1.5 minute on the minute x 7 rounds
Pause at the knee and mid thigh Snatch x 2 reps
Every 1.5 minutes on the minute x 7
Pause at the knee and mid thigh Clean x 2 reps
*1 to 2 second pause - focus on good position
WOD
Workout Format
3 Rounds (16 min Time Cap)
Competitive
12 Deadlifts (135 / 95)
9 Hang Cleans
6 Push Press
400m Run
9 Hang Cleans
6 Push Press
400m Run
Performance
12 Deadlifts (95 / 65)
9 Hang Cleans
6 Push Press
400m Run
9 Hang Cleans
6 Push Press
400m Run
Lifestyle
12 Deadlifts
9 Hang Cleans
6 Push Press
2 minutes cardio of choice
9 Hang Cleans
6 Push Press
2 minutes cardio of choice