If you cannot fully reach the bottom of your catch position go as deep as possible and stay light to work on technique. Start with an empty bar or training bar and add a small amount of weight each set.

II. Every 2 - 3 mins x 4 sets: Snatch

1 x 2 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

1 x 2 reps @ 90%

Sets are not touch and go, reset between.

III. Every 3 mins x 4 sets: Snatch Pull

2 x 3 @ 105%

2 x 3 @ 105%+

% based on 1RM Squat Snatch

IV. Every 2 - 3 mins x 4 sets: Back Squat

1 x 3 @ 75%

1 x 3 @ 80%

1 x 3 @ 85%

1 x 3 @ 90%

% based on 1RM Back Squat

Conditioning

Choose 1

Option 1:

AMRAP 10

200m Run

Alternative 40 Double Unders

4 Bar Muscle Ups

Alternative

6 Chest to Bars

6 Renegade Rows

3 Squat Cleans

RX 185 / 125 lbs

Scaled 155 / 110 lbs

Option 2:

For Time

EMOM x 3 sets

Option 1: 15 / 12 cal Ski or Row

Option 2: 12 / 10 cal Bike

then...

Every 90 secs x 4 sets

Option 1: 20 / 16 cal Ski or Row

Option 2: 16 / 12 cal Bike

then...

Every 2 mins x 5 sets

Option 1: 25 / 21 cal Ski or Row

Option 2: 20 / 15 cal Bike

Core

AMRAP 8

20 Hollow Rocks

20 Toe Touches

20 V- Ups

Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch

Athletes Camp WOD: August 16, 2021

Warm Up

Weightlifting

Week 11

I. Technique Warm Up: Sotts Press