Athletes Camp WOD: February 22, 2022

Warm Up

3 Rounds (For Quality)

15 Tempo Air Squats

Row, 1 min

12 Jump Squats

Bodyweight Walking Lunge, 100 ft

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Weightlifting

I. Every 3 mins x 6 sets: Halting Cleans + Cleans

2 x 2 + 1 @ 65%

1 x 2 + 1 @ 75%

1 x 1 + 1 @ 75%

1 x 1 + 1 @ 80%

1 x 1 + 1 @ 85%

% are based off your 1rm Clean

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

1 x 3 reps @ 90%

1 x 3 reps @ 95%

1 x 2 reps @ 100%

1 x 2 reps @ 105%

II. EMOM 10

3 Front Squats

Start at 65% 1RM and build every 2 sets

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Conditioning

AMRAP 18

75 Double Unders

12 Alternating Pistols

12 Devil Press

400m Run

RX 35 / 25 lbs

Scaled 25 / 10 lbs

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Accessory Work

3 rounds for quality of:

8 Glute Ham Raises

15 Banded Good Mornings

Sandbag Carry, pick load, 100 ft