Athletes Camp WOD: April 8, 2022

Warm Up

20 Lateral Line Hops

8 L/8 R Single Leg Box Step Downs

8 Burpees-to-Target

Freestanding Handstand Hold, 1 min (on wall if needed)

I. In 15 mins: 1RM Squat Clean + Push Jerk

Only log the heaviest 1 rep, do not include sets prior to it.

Work up to a 1RM in a 15 min window.

II. Every 2:30 x 5 sets: Overhead Squats

1 x 3 reps @ 65%

1 x 3 reps @ 72%

1 x 3 reps @ 80%

1 x 3 reps @ 82%

1 x 3 reps @ 85%

4 Bar Muscle Ups or Chest to Bars

10 Dumbbell Thrusters

4 Sandbag Cleans or Power Cleans

100ft. Sandbag Carry or Farmers Carry

RX 150 / 100 lbs ; DBs 50 / 35 lbs

Scaled 100 / 70 lbs ; DBs 35 / 25 lbs