Bootcamp
Tuesday, May 2nd, 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 minute on the minute x 9 rounds
Pause at the knee Snatch x 2 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 2 reps
*1 to 2 second pause - focus on good position
Every 1 minute on the minute x 9 rounds
Pause at the knee Snatch x 2 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 2 reps
*1 to 2 second pause - focus on good position
WOD
Workout Format
5 rounds For Time - 14 min. time cap
Competitive
3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 95-105-115-125-135)
(F: 55-65-75-85-95)
30 Sit-ups
300m Row
(M: 95-105-115-125-135)
(F: 55-65-75-85-95)
Performance
3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 65-75-85-95-105)
(F: 35-45-55-65-75)
30 Sit-ups
300m Row
(M: 65-75-85-95-105)
(F: 35-45-55-65-75)
Lifestyle
3 Snatches (45 / 35)
30 Sit-ups
1 minute Row
30 Sit-ups
1 minute Row