Athletes Camp WOD: April 5, 2022

Warm Up

3 rounds for quality of:

Shuttle Jog, 300 ft

6 L/6 R Kettlebell Cossack Squats

6 Seated Box Jumps (for height)

14 Alternative V-ups

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Weightlifting

Week 10

I. 6 sets: Hang Power Clean (Build to Heavy)

3 x 5 reps

3 x 3 reps

Rest 1 minute between set

II. 4 Rounds for Quality

10 Glute Ham Raise

50ft. Back Rack Carry Walk

Athlete choice on load. Go heavy but unbroken.

III. Every 2 mins fro 12 mins

Front Squat 1x6 at 60% 1RM

Front Squat 1x3 at 75% 1RM

Front Squat 1x6 at 65% 1RM

Front Squat 1x3 at 80% 1RM

Front Squat 1x6 at 70% 1RM

Front Squat 1x3 at 85% 1RM

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Conditioning

0:00 - 8:00 mins - For Time

50 Burpee Box Jump Overs

Rest remaining time

8:00 - 16:00 mins - For TIme

50 Pull Ups

Rest remaining time

16:00 - 24:00 mins - 1RM Thruster

Find a 1RM in an 8 min window.