Bootcamp
Wednesday, May 13th, 2026 - Bootcamp
General Warm-Up
30 Seconds Bear Crawl Plank
30 Seconds Alternating Front Rack Elbow Rotations
2 Rounds
15 Empty Bar Muscle Hang Cleans
15 Empty Bar Deadlift
15 Empty Bar Front Squat
Strength
Clean Pull + Hang Power Clean + Hang Squat Clean
Build to a Heavy Complex or Work on Technique for 15 Minutes.
WOD
Workout Format
For Time in Pairs (Time Cap: 15 Minutes)
Elite
100 Dual Dumbbell Hang Squat Cleans (50/35)
60 Chest to Bar Pull Ups
Competitive
100 Dual Dumbbell Hang Squat Cleans (35/25)
60 Pull Ups
Performance
80 Dual Dumbbell Hang Squat Cleans (35/25)
50 Jumping Pull Ups
Stimulus Points
Split the work however you’d like.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Side Plank Right
Even Minutes). 20-30 Seconds Side Plank Left
Cooldown
OptionalQuad Stretch
Prayer Stretch