Athletes Camp WOD: January 30, 2023

Weightlifting

I. Squat Snatch

Every 1:30 for 7:30 do:

3 Snatches, 75-80% 1RM

-- then --

Every 1:30 for 4:30 do:

2 Snatches, 80-85% 1RM

-- then --

Every 1:30 for 3 mins do:

1 Snatch, 85+% 1RM

II. Back Squats

3 sets

1 x 5 reps @ 72%

1 x 3 reps @ 77%

1 x 1 reps @ 82%

Rest = time it takes to change plate

-- Rest 4 mins --

3 sets

1 x 5 reps @ 77%

1 x 3 reps @ 82%

1 x 1 reps @ 87%

Rest 2 mins between sets

-- Rest 4 mins --

3 sets

1 x 5 reps @ 82%

1 x 3 reps @ 87%

1 x 1 reps @ 92%

Rest 3 mins between sets

---

WOD 1

3 sets AMRAP 3 / Rest 2

3 Wall Walks

5 Burpee Box Jump Overs, 24/20 in

7 Pull-ups

---

WOD 2 - Optional

3 rounds, each round for time, of:

500m Row

15 Dual DBs Squat Cleans

100ft. Dumbbell Overhead Walking Lunge

15 Dual DBs Snatch

500m Row

Rest 3 mins between each round.

RX 50 / 35 lbs

Scaled 35 / 25 lbs