Bootcamp
Tuesday, May 30th, 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
EMOM x 10 rounds
Snatch High Pull to Hang Snatch x 2
EMOM x 10 rounds
Clean Deadlift to Hang Clean x 2 reps
Every 30 sec. x 15 rounds
Push Jerk x 1 reps
Snatch High Pull to Hang Snatch x 2
EMOM x 10 rounds
Clean Deadlift to Hang Clean x 2 reps
Every 30 sec. x 15 rounds
Push Jerk x 1 reps
WOD
Workout Format
For Time - 6 minute Time Cap
Competitive
21-15-9-6
Row Cals
Ring Dips
Row Cals
Ring Dips
Performance
21-15-9-6
Row Cals
Foot Assisted Ring Dips or Push-ups
Row Cals
Foot Assisted Ring Dips or Push-ups
Lifestyle
1.5 min Row
21 Elevated Push-ups
1 min Row
15 Elevated Push-ups
30 sec Row
9 Elevated Push-ups
20 sec Row
6 Elevated Push-ups
21 Elevated Push-ups
1 min Row
15 Elevated Push-ups
30 sec Row
9 Elevated Push-ups
20 sec Row
6 Elevated Push-ups