Thursday, May 22nd, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop
Strength
Movement: Power Snatches
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2mom
Movement: Snatch Balance
Sets X Reps: 2 Sets X 2 Reps / e1.5mom
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2mom
Movement: Snatch Balance
Sets X Reps: 2 Sets X 2 Reps / e1.5mom
WOD
Workout Format
For Time
Competitive
30 Power Snatches (75/55)
30 Overhead Squats
30 Overhead Squats
Performance
30 Power Snatches (45/35)
30 Overhead Squats
30 Overhead Squats
Lifestyle
30 Single Db Snatches
30 Db Goblet Squat
30 Db Goblet Squat
Notes
Coaching Notes:
Stimulus: Work on Your Barbell Cycling in This Workout, Keep the Bar Close and Hang On as Long as You Can.
Stimulus: Work on Your Barbell Cycling in This Workout, Keep the Bar Close and Hang On as Long as You Can.