Athletes Camp WOD: February 8, 2022

Warm Up

AMRAP 10

45 sec Row

15 Banded Face Pulls

20 Alternating Shoulder Taps

20 Standing Toe Touches

5 Burpees Over Rower

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Weightlifting

Week 2

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 5 sets: Front Squat

5 x 3 rep @ 75%

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Conditioning

AMRAP 3

15 Hang Power Cleans

25 Double Unders

Rest 1 minute

AMRAP 3

12 Shoulder-to-Overheads

45 Double Unders

RX 115 / 75 lbs

Scaled 75 / 55 lbs

Rest 1 minute

AMRAP 6

10 Hang Power Cleans

10 Shoulder-to-Overheads

50 Double Unders

RX 135 / 95 lbs

Scaled 95 / 65 lbs

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Accessory Work

3 Rounds for Quality

8 L/8 R Single Arm Kettlebell Shoulder Press, pick load

1 min. Double Kettlebell Overhead Hold, pick load,

100 ft. Overhead Barbell Carry Walk

100ft. Farmers Carry, pick load