Tuesday, June 17th, 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
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ Workout Weight With a 2 Seconds Pause at the Knee
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
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ Workout Weight With a 2 Seconds Pause at the Knee
Strength
Power Cleans
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM
WOD
Workout Format
10 Rounds
Competitive
10 Deadlifts (135/95)
5 Wall Balls (20/14)
5 Wall Balls (20/14)
Performance
10 Deadlifts (95/65)
5 Wall Balls (14/10)
5 Wall Balls (14/10)
Lifestyle
10 Deadlifts
5 Wall Balls
5 Wall Balls
Notes
Stimulus: Quickly Cycle the Deadlifts, They Should Feel Fairly Light at the Beginning but You’ll Be Fighting to Go Unbroken Near the End.