Athletes Camp WOD: February 4, 2023

Weightlifting

I. Muscle Snatch

5 x 2 reps @ 82 - 85% of 1RM Muscle Snatch

Rest as needed bet sets

II. Power Snatch

5 x 2 reps @ 82 - 85% of 1RM Power Snatch

Rest as needed bet sets

III. Deficit Snatch Pull

5 x 3 reps @ 95 - 100% of 1RM Squat Snatch

Rest as needed bet sets

IV. Every 2:30 mins x 5 sets

1x [ 1 Overhead Squat + 1 Pause Overhead Squat + 1 Overhead Squat ] @ 70% of 1RM OHS

On the pause rep, aim for a 2-3 sec pause in the bottom position.

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Conditioning

3 mins ON / 2 mins REST until 50 BBJOs

21/17 cal Ski or Row

15 Power Snatches

max reps in remaining time Burpee Box Jump Overs, 24/20 in

RX 75/55 lbs

Scaled 12 reps Snatches ; 15 / 12 cal