Athletes Camp WOD: January 20, 2023

Weightlifting

Warm Up: EMOM 8

1st 3 Tall Jerks

2nd 3 Front Rack Sotts Press

EMOM 8

1 Clean and Jerk @ 85+% 1RM

Work to heavy single. Looking for no misses throughout the 8 reps.

Every 2:30 mins x 8 sets: Front Squat

1 x 6 @ 65%

1 x 6 @ 68%

1 x 6 @ 70%

3 x 3 @ 80%

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Conditioning 1

3 Rounds for Time

14 Kipping Handstand Push-ups

50 ft. Handstand Walk

7 Devil Press

100 ft. Dumbbell Front Rack Walking Lunge

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Optional Conditioning

EMOM 20

1st 11 / 10 cal Bike

2nd 6 DBall Cleans

3rd 11 / 10 cal Row

4th Rest