Athletes Camp WOD: April 18, 2022

Warm Up

For quality:

Jog, 5 mins

-- then --

3 rounds of:

10 Scapular Pull-ups

10 Push-ups

10 Air Squats

Plank Hold, 45 secs

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Weightlifting

I. Every 2:30 mins x 5 sets: Power Clean

1x3 at 70% 1RM

1x2 at 80% 1RM

1x2 at 80% 1RM

1x2 at 80% 1RM

1x3 at 75% 1RM

II. Every 2:30 mins x 5 sets: Snatch Grip Push Press

2x5 at 80% 1RM

3x2 at 87% 1RM

III. Every 2:30 mins x 5 sets: 1¼ Front Squat + Front Squats

3 x 1 + 2 @ 72%

2 x 1 + 1 @ 75 - 90%

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Conditioning

Every 3:30 mins x 5 sets

18 GHD Sit-ups / Abmat Sit Ups

12 Alternating Pistols

4 Bar Muscle-ups

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Accessory Work

3 Rounds for Quality

15 Banded Lat Pull Downs

10 Bench Supported Dumbbell Lat Pull Overs, pick load

1 min. Sandbag Bear Hug Hold, pick load