Bootcamp
Tuesday, September 17th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
-Into-
2 Rounds
15 Ring Rows
6 High Jumps
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
-Into-
2 Rounds
15 Ring Rows
6 High Jumps
Strength
Snatch
EMOM X 12 Sets X 2 Reps @ 60% 1RM
EMOM X 12 Sets X 2 Reps @ 60% 1RM
WOD
Workout Format
For Time
Competitive
40 Strict Pull-Ups
Every Break Do 10 Box Jumps (24/20)
Every Break Do 10 Box Jumps (24/20)
Performance
40 Pull-Ups or Feet Elevated Ring Rows
Every Break Do 10 Box Jumps (20)
Every Break Do 10 Box Jumps (20)
Lifestyle
40 Feet Elevated Ring Rows or Ring Rows
Every Break Do 10 Box Step-Ups
Every Break Do 10 Box Step-Ups