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Athletes Camp WOD: July 12, 2021

Warm Up


3 Rounds for Quality

1:30 Jog or Cardio Machine

10 Inchworms

15 Kettlebell Swings

10 Behind-the-Neck Snatch Grip Press

10 Snatch Grip Push Press

10 High Pulls

10 Overhead Squats


Session 1

Weightlifting

Week 6

I. Every 90 secs x 6 sets: Muscle Snatch + Snatch Balance

3 x 2 + 2

3 x 2 + 1


Use heaviset weight you can for each set

Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.


II. Every 3 mins x 6 sets: Snatch Pull + Squat Snatch

2 x 2 + 2 @ 65%

1 x 1 + 2 @ 70%

2 x 1 + 2 @ 75%

1 x 1 + 2 @ 75%+


Sets are not touch and go, reset between.

% based on 1RM Squat Snatch


III. Every 3 mins x 4 sets: Low Hang Snatch Pull

2 x 3 @ 95%

2 x 3 @ 100%


% based on 1RM Squat Snatch

Hang position is 1 inch below the knees. Use straps if available.


IV. Every 2 - 3 mins x 4 sets: Pause Back Squat + Back Squat

1 x 2 + 2 @ 70%

1 x 2 + 2 @ 75%

1 x 1 + 2 @ 80%

1 x 1 + 2 @ 85%

1 x 1 + 2 @ 85%+


% based on 1RM Back Squat


Conditioning 1

For Time

30 - 20 - 10

cal Row or Ski or Bike

Handstand Push Ups


Rest 2 mins


30 - 20 - 10

cal Ski or Bike or Row

Shoulder-to-Overhead


RX 135 / 95 lbs

Scaled 95 / 65 lbs


Conditioning 2

3 Rounds for Time

35 Double Unders

20 Hang Power Cleans

35 Double Unders

30 GHD Sit-ups

Alternative 40 Sit Ups

35 Double Unders

20 Hang Power Cleans

35 Double Unders

Rest 3 mins between each round


RX 135 / 95 lbs

Scaled 95 / 65 lbs

Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R


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