Athletes Camp WOD: February 15, 2022

Warm Up

2 rounds of:

Row, 1:50 (10 min slow/30 secs moderate/15 secs fast)

-- then --

2 rounds of:

Snatch Grip Overhead Barbell Walk, 100 ft

5 Muscle Snatches

5 Power Snatches

5 Snatch Grip Push Press

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Weightlifting

Week 3

I. Every 3 mins x 6 sets: Hang Clean + Low Hang Clean + Clean

(Above Knee, Below Knee, Floor)

2 x 1 @ 70%

2 x 1 @ 75%

2 x 1 @ 80%

Cleans are not touch and go, reset after hang

% are based off your 1RM Squat Clean

II. Every 2 mins x 4 sets: Hang Clean Pull

1 x 3 reps @ 90%

1 x 3 reps @ 95%

1 x 2 reps @ 100%

1 x 2 reps @ 105%

III. Every 3 mins x 5 sets: Front Squat

3 x 3 reps @ 75%

2 x 1 rep @ 85%

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Conditioning

For Time

21-15-9 reps of:

Power Clean

Burpee Box Jump, 24/20 in

-- Rest 5 mins --

9-15-21 reps of:

Burpee Box Jump, 24/20 in

Power Clean

RX

115/75 lbs

135/95 lbs

Scaled

95/65 lbs

115/75 lbs

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Gymnastics Conditioning

EMOM 20

1st 17/12 Row Calories

2nd 12 Kipping Handstand Push-ups

3rd 17/12 Assault Bike Calories

4th 6 Strict Pull Ups