Athletes Camp WOD: January 10, 2022

Warm Up

For quality:

3 rounds (light kettlebell) of:

Bike, 1:30

10 Inchworms

15 Kettlebell Swings

10 Goblet Squats

-- then --

2 rounds (empty barbell) of:

10 Snatch Grip Push Press

10 Muscle Snatches

10 Overhead Squats

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Weightlifting

Week 8

I. Every 3 mins x 6 sets: Snatch Grip Push Press

1 x 5 reps @ 65%

1 x 5 reps @ 70%

2 x 4 reps @ 75%

2 x 3 reps @ 80%

II.A Every 2 mins x 6 sets: Power Snatch

6 x 2 @ 60 - 65%

Rest 5 - 10 mins

II.B Every 2 mins x 6 sets: Power Cleans

6 x 2 @ 60 - 65%

III. Every 1:30 mins x 3 sets: Pulls

3 x 2 reps @ 100 - 105% Snatch Pull

Rest 5 mins

3 x 2 reps @ 100 - 105% Clean Pull

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Conditioning

Every 4 mins x 5 sets

200m Run or Row

15 / 11 cal Bike

8 Burpee Box Jump Overs

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Gymnastics

4 Rounds for Quality

9 Close Grip Dumbbell Bench Press, pick load

9 Feet Elevated Parallette Push-ups

9 Wall Handstand Shoulder Taps

Scale down to 7 reps as needed