Athletes Camp WOD: April 1, 2022

Warm Up

3 rounds for quality of:

Run, 200 m

Broad Jump, 50 ft

Handstand Hold, 45 secs

10 Muscle Snatch, 45/35 lbs

I. Every 2 mins x 6 sets: Strict Press

3 x 3 reps @ 75 - 90%

2 x 5 reps @ 65 - 85%

1 x 7 reps @ max load

II. Every 2 mins x 5 sets: Pause Snatch Balance + Snatch Balance

2 x 1 + 2 reps @ 70 - 75%

3 x 1 x 1 rep @ 80 - 85%

100 - 80 - 60 Double Unders

30 - 20 - 10 Push Press

10 - 8 - 6 Sandbag Cleans

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Alternative:

Sandbag Subs:

Power Cleans-

Level 3: 225/155 lbs

Level 2: 185/125 lbs

Level 1: 155/105 lbs

Push press use 50 / 35 lbs DBs, scale accordingly