Bootcamp
Wednesday, August 2nd, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Haning Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlit High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Haning Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlit High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
Strength
Every 1 Minutes on the Minute X 10 Rounds
8 Med Ball Chest Pass Against Wall
Coaches' Notes: Put as Much Power Into Your Throws as Possible
8 Med Ball Chest Pass Against Wall
Coaches' Notes: Put as Much Power Into Your Throws as Possible
WOD
Workout Format
For Time (6 Minute Time Cap)
Competitive
100 Db Snatches (50/35)
Performance
100 DB Snatches (35/25)
Lifestyle
100 Db Snatches (35/25)