Athletes Camp WOD: January 31, 2023

Weightlifting

Every 2:30 mins x 6 sets

2 Cleans + 1 Split Jerk

Starting at 80% of your 1 rep max clean and jerk and increasing load after each set.

This is not touch-and-go, reset between each clean, however, no more than 10 secs rest. Goal for today is to finish above 85% of your 1 rep max.

Every 2 mins x 5 sets: Strict Press

1 x 10 reps @ 60%

1 x 8 reps @ 65%

2 x 5 reps @ 75%

1 x 5 reps @ 75%+

12 DBs Bench Press

200ft. Yoke Carry or Back Rack Carry, pick load

10 Dball Clean

200ft. Dball Carry

RX 60 / 30 lbs ; Dball 150 / 100 lbs

Scaled 50-40 lbs / 25 - 20 lbs ; Dball 100/70 lbs

Yoke or Barbell Carry should be heavy but manageable to do 100ft unbroken

5x [ 1 Hollow Roll + 2 V-ups ]

40 secs Barbell Overhead Hold, pick load

Overhead Hold- 135-145/95-105 lbs (61-65/43-45 kg)