Athletes Camp WOD: February 17, 2023

Weightlifting

Power Clean

3 rounds of:

3 Power Cleans- touch-and-go

2 Power Cleans- singles

1 Power Clean- single

Round 1: 75/80/85% 1RM

Round 2: 75/80/85% 1RM +10/5 lbs (5/2.5 kg)

Round 3: 75/80/85% 1RM +20/10 lbs (10/5 kg)

Every 2:30 mins x 6 sets: Overhead Squats

1 x 4 reps @ 70%

1 x 3 reps @ 75%

1 x 2 reps @ 80%

3 x 1 rep @ 87%

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Conditioning

Every 2:30 mins until 35 Alt. DB Snatch is completed

12/9 cal Ski Erg or Row

12 Handstand Push-ups

12 Lateral Parallette Burpees

max reps in remaining time Alternating Dumbbell Snatches

RX 70 / 50 lbs

Scaled 40 / 25 lbs

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Accessory Work

3 Rounds for Quality

10 Seated Alternating Dumbbell Press, pick load

10 Alternating Kettlebell Cossack Squats, pick load

1x [ 5 Inchworms + 5 Push-ups ]