Athletes Camp WOD: July 26, 2022

Warm Up

3 rounds for quality of:

12 American Kettlebell Swings

30 Double Unders or Single Unders

Bodyweight Lunge, 50 ft

10 Squat Jumps

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Weightlifting

I. Every 2 mins x 6 sets: Overhead Squats

1 x 2 reps @ 85%

1 x 3 reps @ 80%

1 x 4 reps @ 75%

1 x 3 reps @ 85%

1 x 2 reps @ 87%

1 x 4 reps @ 80%

II. Every 2:30 for 12:30

1 Power Snatch, 70-75% 1RM

Rest 30 secs

1 Power Snatch, 75-80% 1RM

Rest 30 secs

1 Power Snatch, 80-85% 1RM

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Conditioning

For Time

36 Clean & Jerks

Every 1 min (starting at 0:00) complete: 6 Toes-to-bars

RX 135 / 95 lbs

Scaled 95 / 65 lbs

-- Rest 3 mins --

36 Snatches

Every 1 min (starting at 0:00) complete: 6 Toes-to-bars

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Accessory Work

3 rounds for quality of:

8 Glute Ham Raises

8 L/8 R Single Leg Box Step Downs, 24/20 in

15 Banded Good Mornings

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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

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch