The Lab Gym’s EXTREME BOOTCAMP-2/15/2020-Saturday

1. Warm up: Bootcamp JTLC
   1. Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop
   2. Snatch Position stretches:
      1. Round 1 (pvc): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds
      2. Round 2 (barbell): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds
   3. Snatch practice: w/barbell & technique plates
      1. 3 part pausing-snatch deadlift
      2. 3 part pausing-snatch pull
      3. 3 part pausing-snatch high pull
      4. 3 part pausing-muscle snatch
      5. 3 part pausing-power snatch
      6. 3 part pausing-power snatch TO overhead squat (optional, otherwise power snatch only)
      7. 3 part pausing-full snatch (optional, otherwise power snatch OR power snatch TO overhead squat only)
         1. 3 total sets…
      8. Long tabata:

Min 1&2 (alternate): Med ball clean & press & mountain climbers

Min 3&4 (alternate):  Barbell deadlift (~1/2 bw) & side to side jumps (over barbell)

Min 5&6 (alternate):  Honest pushups & bicycle crunch

Min 7&8 (alternate):  Inverted pushups & Jackknifes

Min 9&10 (alternate):  Grass pull deadlifts & Cannonball crunch

Min 11&12 (alternate):  High knees & jumping jacks (opt squat and hold rest)

Min 13&14 (alternate): Cross country skiers & high 5s (opt: high plank rest)

Min 15&16 (alternate):  Feet kicks& renegade rows w/pushup optional (opt high plank rest)

1. AMRAP per round, 5 rounds: 1-60 sec on, 30 off, 2-60 on, 45 off, 3-60 on, 60 off, 4-60 on, 60 off, 5-60 on, 60 off
   1. Burpees x5
   2. Box jumps x5
2. FBT: 3 rounds
   1. V-Situps 20, 15, 10
   2. Wall Ball 40, 30, 20
   3. Jump rope 80, 60, 40

STRETCH!