Athletes Camp WOD: January 18, 2023

Weightlifting

I. Every 1:15 mins x 7 sets

7 x [ 4 Squat Cleans + 5 Front Squats + 6 Push Jerks ]

Work to a heavy complex for the day (must be unbroken).

II. EMOM 10

20 American Swings

You can take 1 round off during the EMOM, but once you fail another round your workout is over.

RX 24 / 16 kgs

Scaled 15 KB Swings ; 24 / 16 kgs

III. In 20 mins.

Find 1 RM Back Squat

12 Power Cleans

15 GHD Sit-ups / Abmat Sit Ups

16/12 cal Row

RX 135 / 95 lbs

Scaled 95 / 65 lbs

2 - 4 - 6 - 8 - 6 - 4 - 2 Ring Muscle-ups

40 Double Unders

8 Glute Ham Raises

45 secs Hollow Hold

20 Banded Good Mornings