Athletes Camp WOD: April 11, 2022

Warm Up

AMRAP 8

Shuttle Run, 200 ft

12 Scapular Pull-ups

12 Kettlebell Goblet Squats

Couch Stretch, L 1 min/R 1 min

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Weightlifting

I. Every 1:30 mins x 6 sets:

6 x 1 Power Clean + 1 Hang Power Clean, pick load

Start at 75% 1RM hang power clean and add 5-10 pounds each set.

II. Every 3 mins x 5 sets: Overhead Squats

1 x 7 reps @ 65%

1 x 7 reps @ 70%

1 x 5 reps @ 72%

1 x 5 reps @ 75%

1 x 5 reps @ 80%

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Conditioning

For Time

50 ft. Single Arm Overhead Walking Lunges

18 - 15 - 12 - 9 Toes to Bar

6 - 5 - 4 - 3 Power Cleans

RX 205 / 145 lbs

Scaled 165 / 115 lbs ; 135 / 95 lbs

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Accessory Work

3 Rounds for Quality

1 min Hollow Hold

16 Alternating Leg Lifts

L 50 ft/R 50 ft Suitcase Carry, pick load