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 5 sets: Snatch

2 x 2 reps @ 75%

1 x 2 reps @ 80%

2 x 2 reps @ 85%

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 5 sets: Back Squat

1 x 4 @ 75%

1 x 4 @ 80%

2 x 4 @ 85%

1 x 4 @ 85%+

% based on 1RM Back Squat

Conditioning

Choose 1

Option 1:

Every 4 mins x 5 sets

400m Run or Row

20 Wall ball Shots

Alternative Empty Bar Thrusters

RX 30 / 20 lbs

Scaled 20 / 14 lbs

Option 2:

3 Rounds For Time

50ft. or 20 DBs Front Rack Lunges

75 Double Unders

30 Alt. DB Snatch

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Accessory Work

3 Rounds

10 Weighted Strict Pull-ups, pick load

Alternative Upright Row

15 L/15 R Seated Single Arm Band Lat Pull Downs

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 9, 2021

Warm Up

Weightlifting

Week 10

I. Technique Warm Up: Sotts Press