Athletes Camp WOD: April 29, 2022

Warm Up

12 GHD Back Extensions

Burpee Broad Jump, 50 ft

Choice Machine, 1 min

I. 2 Rounds for Quality

9 Power Snatches

Rest 30 secs

7 Power Snatches

Rest 30 secs

5 Power Snatches

Rest 3 mins

9 @ 115/75 lbs

7 @ 135/95 lbs

5 @ 155/105 lbs

Scaled

9 @ 75/55 lbs

7 @ 95/65 lbs

5 @ 115/75 lbs

II. Every 1:15 mins x 6 sets: Bench Press

2 x 8 reps @ 70%

2 x 4 reps @ 80%

2 x 2 reps @ 87%

III. EMOM 10

3 Front Squats @ 70 - 80 %

AMRAP in 3 mins/3 mins/2 min/2 mins of:

6 Devil Press

2 Rope Climbs / 6 Strict Pull Ups

6 Toes-to-bars

Rest 1 min between each AMRAP.

For each cycle restart the AMRAP.

RX 35 / 50 lbs

Scaled 20 / 35 lbs