Tuesday, September 22nd, 2026 - Bootcamp

Bootcamp

Tuesday, September 22nd, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
15 PVC Behind the Neck Press
10 PVC Overhead Squats
2 Rounds
10/7 Cal Row Sprint
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch
3 Strict Pull Ups or 8 Ring Rows

Strength

Snatch Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Weighted Crunch
Even Minutes). 20-30 Seconds Farmer Hold

WOD

AMRAP / For Reps

Workout Format

Withen 10 Minutes

Elite

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (95/65)
10 Pull Ups

Competitive

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (75/50)
10 Pull Ups

Performance

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (75/50)
10 Jumping Pull Ups

Stimulus

1) the Row Should Take About 4 Minutes or Less.
2) the Weight of the Snatch and Scale of the Pull Ups Should Allow You to Move Quickly.

Cooldown

Lat Stretch
Forearm Stretch