Athletes Camp WOD: February 9, 2022

Warm Up

For quality:

Rowing Efficiency - 3 rounds of:

Row, 1 min- slow (20-22 SPM)

Row, 40 secs- moderate (23-26 SPM)

Row, 20 secs- fast (27-29 SPM)

-- then --

3 rounds of:

10 Barbell Strict Press

10 Barbell Front Squats

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Weightlifting

Week 2

I. Every 2:30 x 6 sets: 3 Position Snatches

(Above Knee, Below Knee, Floor)

2 x 1 @ 65%

2 x 1 @ 70%

1 x 1 @ 75%

1 x 1 @ 80%

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 Grip Push Press

3 x 3 reps @ 70%

2 x 3 reps @ 75%

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Conditioning

AMRAP 22

500 / 400m Row

6 Strict Pull Ups

14 Handstand Push Ups