Athletes Camp WOD: June 20, 2023

Weightlifting

5 sets

1x [ 1 Floating Snatch + 1 Snatch Balance + 1 Overhead Squat ]

Starting at 40-45% of your 1RM snatch and each round increase load. Goal is to finish around 70% of your 1RM snatch.

Focus your attention on the floating pause snatch, hold the bottom position for 2-3 secs.

7 sets Snatch

2 x 2 reps 70%

2 x 2 reps 75%

2 x 2 reps @ 80%

1 x 3 reps @ 75%

Rest as needed between sets

4 sets

4 x [ 2 Deadlifts + 1 Deadlift + 1 Deadlift + 1 Deadlift ], 85% 1RM

Rest 3 mins between sets.

Rest 10-20 secs between clusters of 2.1.1.1.

10 sets Push Press

Set 1-3: 3 reps 80% 1RM

Set 4-7: 2 reps 85% 1RM

Set 8-10: 1 rep 90+% 1RM

Use the heaviest weight you can for each set.

Rest as needed between sets.

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Conditioning

RX: AMRAP 10

Buy In: 50/40 Echo Bike Calories

then in the remaining time, AMRAP of:

15 GHD Sit-ups

10 Deadlifts

5 Bar Facing Burpees

185/135 lbs

Scaled AMRAP 10

Buy In: 40 / 30 Echo Bike Calories

then in the remaining time, AMRAP of:

14 AbMat Sit-ups

8 Deadlifts,

4 Lateral Burpees Over Bar

115/75 lbs