Athletes Camp WOD: January 24, 2023

Weightlifting

I. Every 2 mins x 7 sets

1x [ 1 Power Clean + 1 Hang Power Clean ], pick load

Starting at 80% 1RM of your limiting movement and increasing load each set.

Goal: 95% 1RM

Primary Objective:

Load.

Secondary Objective:

Feet position- please keep feet no further than outside shoulder position in catch.

II. 4 Rounds for Time

9 Clean & Jerks

9 Lateral Box Jump Overs, 24/20 in

9 Hang Power Snatches

9 Lateral Box Jump Overs, 24/20 in

RX 115/75 lbs

Scaled 95/65 lbs

III. Every 2 mins x 6 sets: Behind the Neck Push Press

6 x 3 reps

Starting at 80% 1RM push press and increasing load each round.

You will find that the barbell path to overhead will be straighter than in the front rack position, but the challenging part I want you to think about is the dip. Dip straight up and down, video yourself, watch your movement patterns.

Primary Objective:

Bar path and straight dip.

Secondary Objective:

Load.

---

Conditioning

Every 6 mins x 4 sets

22 / 18 cal Bike

10 Shoulder-to-Overheads

16 / 12 cal Bike

10 Shoulder-to-Overheads

10 / 8 cal Bike

RX 155 / 105 lbs

Scaled 135 / 95 lbs ; 20/16 - 15/12 - 10/8 cal Bike

---

Accessory Work

3 Rounds for Quality

10 Barbell Hip Thrusts, pick load

8 Strict Chest-to-bar Pull-ups

L 35 secs/R 35 secs Oblique Hold

Optional Strongman Training

4 rounds for quality of:

Yoke Carry, pick load, 100 ft

Farmers Carry, pick load, 200 ft

Sandbag Bear Hug Carry, 100/70 lbs, 300 ft

Rest 1 min

Yoke Carry- heavy load

Farmers Carry- moderate load