Athletes Camp WOD: June 13, 2022

Warm Up

10 Single Leg Forward Fold

10 Yoga Push Ups + Downward Dog Toe Taps

10 Fire Hydrants

10 T-Spine Twist

Wrist Prep

10 Dislocates & Pass Throughs

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Weightlifting

I. Every 2 mins x 6 sets: Power Snatch

3 x 2 reps @ 70%

2 x 2 reps @ 78%

1 x 2 reps @ 85%

II. Every 2:30 mins x 4 sets: Snatch Grip Push Press

1 x 6 reps @ 65%

1 x 6 reps @ 70%

2 x 4 reps @ 80%

III. 3 Rounds

3 Hang Squat Snatches, 65% 1RM

Rest 40 secs

2 Hang Squat Snatches, 75% 1RM

Rest 1:15 mins

3 Hang Squat Snatches, 65% 1RM

Rest 2:30 mins

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WOD

5 Rounds for Time

400m Run / Row

20 Bench Press

12 Chest-to-bar Pull-ups

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Accessory Work

2 rounds for quality of:

10 Strict Pull-ups

16 Banded Face Pulls

10 Lying Barbell Skull Crushers, pick load