Use this as a technique warm-up. Work on mobility in the bottom catch position. If you cannot fully reach the bottom of your catch position go as deep as possible and stay light to work on technique.

II. In 15 minutes

Look for your 1RM Squat Snatch

III. Every 3 mins x 4 sets: Snatch Pull

2 x 2 @ 110%

2 x 2 @ 110%+

% based on 1RM Squat Snatch

IV. In 15 minutes

Look for your 1RM Back Squat

Conditioning

Choose 1

Option 1:

Every 5 minutes x 5 sets

18 / 14 cal row

10 Back Squats

15 Bar Facing Burpees

RX 155 / 105 lbs

Scaled 135 / 95 lbs

Use these as sprint recovery rounds so be sure you pick a weight you can go unbroken easily on the barbell and quickly. Set a quick but controlled pace on the burpees so you can bank your rest time

Option 2:

5 Rounds for Time

15 / 8 Chest to Bars

Alternative 12 Pull Ups or Ring Rows

12 Alt DB Squat Snatch

RX 70 / 50 lbs

Scaled 50 / 35 lbs

Goal:

This will be a good test of your chest-to-bar pull-up capacity. The dumbbell snatches will be a slower movement in general so you can test yourself with big sets on the gymnastics. The dumbbell should be quick singles throughout. If you want to try and touch and go towards the final sets, go for it!

Accessory Work

3 Rounds for Quality

10 Supinated Strict Pull-ups

10 Dumbbell Bent Over Rows, pick load

8 Bench Supported Dumbbell Pull Overs, pick load

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 23, 2021

Warm Up

Weightlifting

Week 12 (Test Week)

I. Technique Warm Up: Sotts Press + Overhead Squat