Athletes Camp WOD: April 9, 2022

Warm Up

3 rounds for quality of:

Jog, 400 m

Overhead Barbell Carry, 100 ft

12 PVC Pass Throughs

12 PVC Snatch Balances

12 PVC Overhead Squats

10 Jump Squats

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Weightlifting

I. EMOM10

2 Power Snatches, pick load

Unbroken sets of 2. Work up to a heavy 2RM over the 10 mins.

II. Every 2 mins x 7 sets

7 x 1 Pause Bench Press + 2 Bench Press

Use the heaviest weight you can for each set.

Rest as needed between sets.

Pause Bench Press- 2 secs on chest

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WOD

Every 4 mins x 4 sets

14 / 10 cal Bike

45 Double Unders

8 Power Cleans

RX 185 / 125 lbs

Scaled 155 / 105 lbs