Athletes Camp WOD: April 12, 2022

Warm Up

3 Rounds for Quality

Choice Machine, 1 min

20 Alternating Lateral Line Hops

14 Alternating V-ups

5 Jump Squats- for max height

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Weightlifting

I. 3 Rounds for Time

12 - 9 - 6 - 3 Push Jerk

Rest 1:30 mins after each round

RX 165 / 115 lbs

Scaled 135 / 95 lbs

Goal:

These need to be unbroken sets. Work on solid footwork and full hip extension. Try to not get sloppy with your footwork so you can create a solid base on each dip and drive.

II. 4 Rounds

5 - 3 - 1 Deadlift (rest 20 secs between sets)

Rest 3 mins between rounds.

Round 1-2: 75-80-90% 1RM

Round 3-4: 80-85-95% 1RM

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Conditioning

4 Rounds for Time

500 / 400 m Row

15 Hang Power Cleans

12 Pull Ups

RX 135 / 95 lbs

Scaled 115 / 75 lbs

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Accessory Work

3 Rounds for Quality

10 - 8 - 6 Strict Handstand Push Ups

Scaled: Deficit Push Ups