Athletes Camp WOD: December 31, 2022

Optimum Athletics
Dec 30, 2022
1 min read

Weightlifting

I. Every 2:30 mins x 5 sets: Hang Snatch + Overhead Squats

3 x (2+2) reps

2 x (2+1) reps

Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.

II. For Time

5-4-3-2-1-1-2-3-4-5 reps

Deadlift @ 80%

Bench Press @ 80%

This will be performed just like the workout Linda without the cleans. Move at a for-quality pace even though this is for time. Continue to work on good positions.

Conditioning

AMRAP 14

20 / 16 cal Row

8 L/8 R Single Arm Dumbbell Hang Clean & Jerks

12 Alt. Pistol Squats

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Accessory Work

For Quality

400m Sandbag Carry

Every time you break complete:

10 Sandbag Bear Hug Squats

RX 100 / 70 lbs

Scaled 100 / 700 lbs @ 200m