Tuesday, June 24th, 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
5 Reps Db Sumo Deadlift High Pull
5 Reps Db Snatch
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
5 Reps Db Sumo Deadlift High Pull
5 Reps Db Snatch
3 Reps Lunges per Side
Strength
Power Cleans
Sets X Reps: 5 Sets X 1 Rep @ 90% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM
Sets X Reps: 5 Sets X 1 Rep @ 90% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM
WOD
Workout Format
21-15-9-15-21
Competitive
Alternating DB Snatch (35/25)
Overhead Lunge
Overhead Lunge
Performance
Alternating Db Snatch (25/15)
Overhead Lunge
Overhead Lunge
Lifestyle
Alternating Db Snatch
Assisted Lunge
Assisted Lunge
Notes
Stimulus: This Is a Quick Light Full Body Workout. Push Yourself to Move From the Snatches Right Into the Overhead Lunge.