Athletes Camp WOD: April 23, 2022

Warm Up

4 rounds x 20 secs on / 10 secs off:

Lateral Line Hops

Air Squats

Plank Position Shoulder Taps

Snatch Grip Push Press

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Weightlifting

I. Every 2 mins x 6 sets: Squat Cleans + Push Press

6 x 2 + 1 reps

II. Every 2:30 x 9 sets: Deadlifts

1x6 at 75% 1RM

1x3 at 82% 1RM

1x2 at 88% 1RM

1x6 at 75% 1RM

1x3 at 82% 1RM

1x2 at 88% 1RM

1x6 at 75% 1RM

1x3 at 82% 1RM

1x2 at 88% 1RM

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WOD

For Time

18 Toes-to-bars

30 Row Calories

12 Squat Cleans

18 Toes-to-bars

30 Row Calories

9 Squat Cleans

18 Toes-to-bars

30 Row Calories

6 Squat Cleans

RX Squat Cleans-

185/125 lbs

205/145 lbs

225/155 lbs

Scaled Squat Cleans-

155/105 lbs

165/115 lbs

185/125 lbs

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Accessory Work

EMOM 12

1st 1 min Plank Hold

2nd 8 Strict Toes to Bar

3rd 40 secs L- Sit / Hollow Hold