Tuesday, June 3rd, 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 Empty bar full power cleans
5 reps: Empty bar Front Squat
5 reps: Empty Bar Push Press
5 Reps: Empty Bar Thrusters
3 Reps: burpees
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 Empty bar full power cleans
5 reps: Empty bar Front Squat
5 reps: Empty Bar Push Press
5 Reps: Empty Bar Thrusters
3 Reps: burpees
Strength
Clean
Sets x Reps: 5 sets x 2 reps @ 85% 1 rep max / E2MOM
Clean Pulls
Sets x Reps: 4 sets x 2 reps @ 95% 1 rep max / E2MOM
Sets x Reps: 5 sets x 2 reps @ 85% 1 rep max / E2MOM
Clean Pulls
Sets x Reps: 4 sets x 2 reps @ 95% 1 rep max / E2MOM
WOD
Workout Format
4 Rounds For Time
Competitive
10 Thrusters (95/65)
10 Burpee Over Bar
10 Burpee Over Bar
Performance
10 Thrusters (45/35)
10 Burpee Over Bar
10 Burpee Over Bar
Lifestyle
10 Thrusters
10 Elevated or No Pushup Burpee
10 Elevated or No Pushup Burpee
Notes
Stimulus: This is a quick lung burner, the weights should be light enough you can go unbroken every round.