Tuesday, June 10th, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Alternating lunge with a twist
Dynamic squat stretch
Cat Cow Stretch
Wrist stretch
Prayer Stretch
Front rack mobilization
On Coaches Call Out
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
3 Reps Lunges per side
Alternating lunge with a twist
Dynamic squat stretch
Cat Cow Stretch
Wrist stretch
Prayer Stretch
Front rack mobilization
On Coaches Call Out
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
3 Reps Lunges per side
Strength
Hang Clean
Sets X Reps: 5 Sets X 1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 1 Reps @ 100% 1 Rep Max / E2MOM
Sets X Reps: 5 Sets X 1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 1 Reps @ 100% 1 Rep Max / E2MOM
WOD
Workout Format
21-15-9
Competitive
Hang Clean (135/95)
26 Alternating Lunges
26 Alternating Lunges
Performance
Hang Clean (95/65)
26 Alternating Lunges
26 Alternating Lunges
Lifestyle
Hang Clean
26 Assisted Alternating Lunges
26 Assisted Alternating Lunges
Notes
Stimulus: This Is a Quick High Speed Workout. You Should Pick a Weight You Can Perform Cleans No Problem Mostly Unbroken.