Athletes Camp WOD: June11, 2022

Weightlifting

I. Every 2 mins x 4 sets: Split Jerk

1 x 2 reps @ 70%

1 x 2 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

II. Every 2 mins x 4 sets: Power Snatch

1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x 3 reps @ 85%

1 x 3 reps @ 87%

III. Every 2:30 x 4 sets: Back Squat

1 x 8 reps @ 65%

1 x 8 reps @ 75%

1 x 4 reps @ 85%

1 x 4 reps @ 90%

---

WOD

5 Rounds for Time

20 Wall Balls

5 Bar Muscle-up

Alternative 5 Strict Chest to Bars

14 / 20 lbs

---

Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch