Athletes Camp WOD: January 23, 2023

Weightlifting

Every 3 mins x 5 sets

1x [ 1 Power Snatch + 2 Squat Snatches ], pick load

Starting at 82% of your 1RM power snatch and then increasing each set. This is not touch-and-go, reset between each rep.

Primary Objective:

Working to a successful load for the day- 92+% 1RM power snatch.

Secondary Objective:

Hitting triple extension in the squat snatch- I want you to produce a significant amount of leg drive (without early arm bend) to get the bar high, just like you do for the power snatch, which will then in turn find a strong tall (triple) extension.

Every 3 mins x 6 sets: Front Squats

1 x 7 reps @ 65%

1 x 5 reps @ 70%

1 x 5 reps @ 72%

1 x 3 reps @ 77%

1 x 3 reps @ 82%

1 x 3 reps @ 85%

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Conditioning

5 rounds, each round for time, of:

50 Double Unders

10 Bar Facing Burpees

5 Squat Cleans, 65% 1RM

Rest 1:1 between each round.

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EMOM 16

1st 15 GHD Sit-ups

2nd 50 secs BikeErg or AirBike

3rd Max Rope Climb

4th 50 secs SkiErg

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Accessory Work

5 Rounds for Quality

6 L/6 R Barbell Single Leg Deadlifts, pick load

15 Weighted GHD Hip Extensions, pick load