Athletes Camp WOD: March 14, 2022

Warm Up

3 rounds for quality of:

Assault Bike, 45 secs

Farmers Carry, 100 ft

Samson Stretch, L 30 secs/R 30 secs

8 Snatch Grip Press

8 Snatch Grip Push Press

8 Muscle Snatches

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Weightlifting

Week 7

I. Every 2 mins x 5 sets: Strict Press

1 x 7 reps @ 65%

1 x 5 reps @ 70%

1 x 3 reps @ 80%

2 x 3 reps @ 85%

II. Every 2 mins for 5 sets: Push Jerk

1 x 3 reps @ 70%

1 x 3 reps @ 72%

1 x 2 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

III. Every 3 mins x 6 sets: Pause Back Squat

3 - 2 - 1 - 3 - 2 - 1

Pause 2 secs in bottom on all reps. Start at 70% 1RM back squat and build over the 6 sets.

Work to add weight from last week while holding good positions.

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Conditioning

3 Rounds for Time

65 Double Unders

50ft. Overhead Walking Lunge

15 Toes-to-bars

50ft. Overhead Walking Lunge

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Gymnastics Conditioning

3 Rounds for Time

12 Handstand Push Ups

2 Rope Climbs

3 Wall Walks / 50 ft. Handstand Walk

Rest 2 mins