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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,


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%



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


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

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