Athletes Camp WOD: June 6, 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

---

Weightlifting

I. Every 2 mins x 6 sets: Power Snatch + Hang Power Snatch

2 x 2 + 1 rep

4 x 2 + 1 rep

Use the heaviest weight you can for each set.

II. Every 2 mins x 6 sets: Snatch Balance

2 x 3 reps @ 70%

2 x 3 reps @ 75%

2 x 3 reps @ 80%

---

WOD

3 Rounds for Time

25 / 20 cal row or ski

15 Bar Facing Burpees

10 Front Squats

4 Ring Muscle-ups or 8 Chest to Bars

10 Front Squats

15 Bar Facing Burpees

25 / 20 cal row or ski

Rest 3 mins between sets

RX 155 / 105 lbs

Scaled 135 / 95 lbs

Accessory Work

2 rounds for quality of:

10 L/10 R Bulgarian Split Squats, pick load

15 Sumo Deadlift High-pulls, pick load

20 Banded Face Pulls