Athletes Camp WOD: December 27, 2022

Weightlifting

I. Every 2 mins x 5 sets: Behind the Neck Split Jerk

1 x 3 reps @ 60%

1 x 3 reps @ 70%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

1 x 2 reps @ 90%

II. Every 1:30 mins x 5 sets: Dip Drive

5 x 3 reps @ 90% Split Jerk

100 ft Overhead Walking Lunges

15 Hang Power Snatch

35 Toes to Bar

15 Hang Power Snatch

100 ft Overhead Walking Lunges

Rest 1:1 Between Sets

RX 95 / 65 lbs

Scaled 75 / 55 labs

10 Hollow Rocks

20 Mountain Climbers

max effort Hanging L-Sit Hold

Alternative Hanging Knee Raise Hold

Goal: 30+ secs on hold