Athletes Camp WOD: April 20, 2022

Warm Up

AMRAP 8

20 Lunge Steps

12/8 Ski Erg Calories

12 V-ups

12 Push-ups

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Weightlifting

I. Every 1:30 mins for 5 sets: Split Jerk

5 x 3 reps @ 85%

II. EMOM

1st Max Power Snatch

2nd Rest 1 minute

3rd Max Power Cleans

4th Rest 1 minute

...

Repeat until 50 Power Snatches and 50 Squat Cleans are completed.

Log your total time.

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Conditioning

AMRAP 18

400 m Run or Row

20 Single Arm DB Hang Clean and Jerk

10 Burpee Box Jump Overs

Rest 1 minute

Single Arm Dumbbell Hang Clean & Jerks- switch arms every 5 reps

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

4 rounds for quality of:

10 Glute Ham Raises

10 L/10 R Single Arm Kettlebell Romanian Deadlifts, pick load

15 Banded Good Mornings