Athletes Camp WOD: February 16, 2022

Warm Up

AMRAP in 10 mins (60-70% effort) of:

5 Strict Pull-ups or Ring Rows

10 Push-ups

15 Air Squats

20 Double Unders or Single Unders

---

Weightlifting

Week 3

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

(Above Knee, Below Knee, Floor)

2 x 1 @ 70%

2 x 1 @ 75%

2 x 1 @ 80%

Snatch are not touch and go, reset after hang

% are based off your 1RM Squat Snatch

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

1 x 3 reps @ 90%

1 x 3 reps @ 95%

1 x 2 reps @ 100%

1 x 2 reps @ 105%

III. Every 2 mins x 5 sets: Snatch Grip Push Press + Snatch Balance

3 x 2 + 1 reps @ 70%

2 x 2 + 1 reps @ 75%

---

Conditioning

For Time

3 rounds of:

9 Bench Press

16/12 Assault Bike Calories

-- Rest 2 mins --

3 rounds of:

6 Bench Press

16/12 Assault Bike Calories

-- Rest 2 mins --

3 rounds of:

3 Bench Press

16/12 Assault Bike Calories

RX

Bench Press-

135/95 lbs

155/105 lbs

165/115 lbs

Scaled

Bench Press-

75 /55 lbs

95/65 lbs

135/95 lbs

Gymnastics Conditioning

Every 5 mins x 4 Rounds

400m Run or Row

8 Bar Muscle Ups

50 Double Unders