Athletes Camp WOD: February 23, 2022

Optimum Athletics
Feb 22, 2022
1 min read

Warm Up

3 rounds x 20 secs on / 10 secs off:

Line Hops

Plank Position Shoulder Taps

Air Squats

Push-ups

-- then --

PVC Snatch Warm-up:

10 Pass Throughs

10 Snatch Grip Push Press

10 Snatch Balances

10 Overhead Squats

Weightlifting

Week 4

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

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 Snatch Pulls

1 x 3 reps @ 90%

1 x 3 reps @ 95%

1 x 2 reps @ 100%

1 x 2 reps @ 105%

III. EMOM 10: Strict Press

2 x 8 reps

2 x 6 reps

2 x 4 reps

Start at 65% 1RM and build every 2 sets

Conditioning

Every 6 mins x 4 sets

15/11 cal Bike

2 Rope Climb

12 Dumbbell Box Step Overs, 50/35 lbs

2 Rope Climbs

Sub rope climb with 5 strict pull ups

Accessory Work - Grip Strength

3 Rounds for Quality

1 min Deadlift Hold

100 ft. Farmers Carry Hold

max effort Supinated Chin Over Bar Hold