Athletes Camp WOD: January 17, 2022

Warm Up

3 rounds for quality of:

45 secs Assault Bike

100 ft. Farmers Carry

L 30 secs/R 30 secs Samson Stretch,

8 Snatch Grip Press

8 Snatch Grip Push Press

8 Muscle Snatch

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Weightlifting

Week 9

I. In 15 minutes - Rep Max

3 RM Overhead Squat

II.A EMOM 12: Power Snatch

2 x 2 reps @ 60%

2 x 2 reps @ 65%

2 x 1 reps @ 70%

2 x 1 reps @ 75%

4 x 1 reps @ 80%

Rest 5 minutes

II.B EMOM 12: Power Cleans

2 x 2 reps @ 60%

2 x 2 reps @ 65%

2 x 1 reps @ 70%

2 x 1 reps @ 75%

4 x 1 reps @ 80%

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Conditioning

Option 1

For Time

150 Wall Balls

Every time you break complete:

15/12 cal Bike

15 Handstand Push Ups

Goal: complete in 4-5 sets

This one will come down to being smart and having a solid game plan, so come up with one that works best for YOU. When you break make sure to take full advantage of the rest period as much as possible as their will be a lot of interference across all movements.

Option 2

Every 5 minutes x 4 Rounds

18 American Swings

100 ft. Sandbag Carry

10 Burpee Box Jump Overs

RX 53 / 35 lbs ; 150 / 100 lbs

Scaled Russian Swings ; 100 / 70 lbs