Athletes Camp WOD: January 25, 2023

Weightlifting

I. Every 1:30 mins x 9 sets: Muscle Snatch

4 x 2 @ 80 - 85%

1 x 1 @ 85% 1RM

4 x 1 @ Increasing load each set

Athlete Notes

If you don't know your 1RM muscle snatch, either work up to a load that feels like 80-85% of your capabilities for today and work from there or you can go off 60-65% 1RM power snatch.

Primary Objective:

Focus on keeping the bar path close throughout the entire lift.

Secondary Objective:

Torso position- don't lean off and arch to get the load above head, keep torso tight, think rib cage down.

II. Every 4 mins x 3 sets

9 - 7 - 5

Bar Muscle Ups

Deadlift

RX 305 / 205 lbs

Scaled

18-14-10 Pull-ups

215-185 lbs / 145-125 lbs

III. Every 3 mins x 4 sets: Back Squat

1 x 12 reps @ 60%

1 x 9 reps @ 65%

1 x 7 reps @ 70%

1 x 5 reps @ 75%

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Conditioning

For Time

40 Alternating Dumbbell Snatches

70 Double Unders

30 Alternating Dumbbell Snatches

70 Double Unders

20 Alternating Dumbbell Snatches

70 Double Unders

15 Alternating Dumbbell Snatches

70 Double Unders

10 Alternating Dumbbell Snatches

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

4 Rounds for Quality

10 Glute Ham Raises

14 Rear Delt Flies

18 Alternating Dumbbell Bicep Curls

Pick load