The Lab Gym’s EXTREME BOOTCAMP- 3/7/2020-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. B) Front Squats x3-5 reps for 5 sets
   3. Clean practice: w/barbell & technique plates
      1. 3 Part Pausing
         1. Deadlift
         2. Pull

• High pull

1. Power clean
2. Power clean TO front squat (optional: or just power clean)
3. Full clean (or power clean or power clean TO front squat)

1. 2 Part Pausing clean
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

1. Cleans
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

1. 3 Part pausing, 2 part pausing, no pause cleans
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

1. Barbell complex:
   1. RDL, row, press, squat: 20, 15, 20 non-stop, try not to put the bar down from start to finish
2. FBT:
   1. Pushups TO KB Swing: 50, 40, 30, 20, 10
3. Sprint circuit: outside
   1. 10>1 (-1 each round) Burpees/down & ups TO 100 yard sprint (10 burpees then 100 yard sprint, 9 burpees then 100 yard sprint, etc…)

STRETCH!