Athletes Camp WOD: February 2, 2022

Warm Up

3 rounds for quality of:

L 50 ft/R 50 ft Single Arm Bottoms-up Kettlebell Carry,

10 L/10 R Cossack Squat

100 ft Sandbag Carry,- light

100 ft Bear Crawl,

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Weightlifting

Week 1

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

(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%

Reset after hang snatches

II. Every 2 mins x 4 sets: Snacth 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 2:30 mins x 5 sets: Snatch Balance + Overhead Squats

3 x 2 + 2 reps @ 65%

1 x 2 + 2 reps @ 70%

2 x 1 + 1 rep @ 75%

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Conditioning

For Time

8 - 6 - 4 - 2 - 1 Bar Muscle-ups

12 - 10 - 8 - 6 - 4 DB Snatch

12 - 10 - 8 - 6 - 4 cal Row

50 / 35 lbs

Scaled Version

12 - 10 - 8 - 6 - 4

Chest to Bars

DB Snactch

cal Row

35 / 25 lbs

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Accessory Work

3 Rounds for Quality

L 45 secs/R 45 secs Copenhagen Plank

8 L/8 R Kettlebell Goblet Bulgarian Split Squats, pick load

50 ft Broad Jump