Athletes Camp WOD: February 4, 2022

Warm Up

For quality:

5 mins Bike

-- then --

3 rounds of:

8 Deadlifts

8 Muscle Cleans

8 Muscle Snatches

8 Front Squats

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Weightlifting

Week 1

I. Power Cleans

10 - 8 - 6 - 4 - 2

Rest 3 minutes

10 - 8 - 6 - 4 - 2

Start at 55% 1RM and add 10 lbs each set. Reset at 55% 1RM for the second set of 10 on down. Work on touch and go sets.

II. EMOM 10: Hang Power Snatch

10 x 5 reps @ 65%

III. Every 2 mins x 6 sets: Pause Back Squat + Back Squat

1 set 1 + 2 reps @ 65%

1 set 1 + 2 reps @ 70%

1 set 1 + 2 reps @ 75%

1 set 1 + 2 reps @ 80%

2 set 1 + 2 reps @ 85%

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Conditioning

Option 1

Every 2 mins x 5 sets

20 Abmat Sit Ups

10 DB Push Presses

Rest 2 mins.

Every 2 mins x 5 sets

1 Rope Climb

Alternative 3 Supinated Pull Ups

5 DBs Power Clean

1 Rope Climb

Alternative 3 Supinated Pull Ups

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Option 2

5 Rounds for Time

18 / 13 cal Bike

14 DBs Bench Press

3 Wall Walks

RX 50 / 35 lbs

Scaled 35 / 25 lbs