Athletes Camp WOD: June 7, 2021

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Spider Lunge / Stretch

Wrist Prep

TABATA - 3 x 30 secs on / 10 secs off

1st Line Hops

2nd Plank Shoulder Taps

3rd Air Squats

4th Push-ups

PVC Snatch Warm-up:

10 Pass Throughs

10 Snatch Grip Push Press

10 Snatch Balances

10 Overhead Squats

Session 1

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Weightlifting New Cycle

Week 1

I. Every 3 mins x 5 sets: Halting Snatch + Snatch

2 x 2 + 1 @ 60%

2 x 1 + 1 @ 65%

1 x 1 + 1 @ 70%

% based on 1RM Squat Snatch

Halting snatch are below the knee. Snatches are not touch and go, reset after the halting snatches. Perform Squat Snatches for all sets.

II. Every 90 secs x 6 sets: Snatch Grip Push Press

6 x 3 reps

Work to a heavy 3RM for the day

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Conditioning A

2 x AMRAP 8 / Rest 5

3 Rope Climbs

Alternative 12 Strict Pull Ups

12 Thrusters

Elite 115 / 75 lbs

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Conditioning B

EMOM 18

1st 12 or 8 Devil Press

2nd 10 or 8 Bar Muscle Ups

Alternative Pull Ups

3rd 15 / 12 cal Row or Ski or Bike

Alternative 200m Run

Adjust rep scheme as needed.

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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