Athletes Camp WOD: February 1, 2022

Warm Up

3 rounds for quality of:

Bodyweight Walking Lunge, 50 ft

Double Unders or Single Unders, 45 secs

12 Jump Squats

Row, 1 min

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Weightlifting

Week 1

I. Every 2:30 x 6 sets: 3 Position Cleans

(Above Knee, Below Knee, Floor)

2 x 1 + 1 + 1@ 60%

2 x 1 + 1 + 1 @ 65%

1 x 1 + 1 + 1 @ 70%

1 x 1 + 1 + 1 @ 75%

Cleans are not touch and go, reset after hang snatches

II. Every 2 mins x 4 sets: Clean Pull

2 x 3 reps @ 95%

2 x 3 reps @ 100%

Dead stop on each rep. Work on full extension through the toes and shrug. Use straps if you have them.

III. Every 3 mins x 6 sets: Front Squat

4 x 3 reps @ 70%

2 x 3 rep @ 75%

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Conditioning

4 Rounds for Time

50ft. Overhead Walking Lunge

15 Bar Facing Burpees

15 Clean and Jerk

50ft. Overhead Walking Lunge

20 / 16 cal Row

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Accessory Work

3 Rounds for Quality

12 Strict Pull-ups

10 Bent Over Rows, pick load

max rep Bicep Curls, 45/35 lbs