Bootcamp
Wednesday, April 22nd, 2026 - Bootcamp
General Warm-Up
10 Muscle Cleans
10 Behind the Neck Push Jerks
3 Rounds
10 Hang Power Cleans
10 Push Jerks
3 Strict Pull Ups or 8 Ring Rows
3 Kipping Pull Ups or 8 Ring Rows
Strength
Snatch
15 Minutes Build to A Heavy Triple or Work on Technique
WOD
Workout Format
2 Rounds
Elite
15 Hang Power Cleans (115/80)
15 Jerks (115/80)
15 Pull Ups
Competitive
15 Hang Power Cleans (75/55)
15 Jerks (75/55)
15 Pull Ups
Performance
15 Hang Power Cleans (45/35)
15 Jerks (45/35)
15 Pull Ups
Stimulus Points
This is a barbell cycle workout. You should be able to move quickly.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Reverse Flys
Even Minutes). 20-40 Seconds Wall Sit
Cooldown
OptionalForerarm Stretch
Prayer Stretch