Athletes Camp WOD: March 15, 2022

Warm Up

3 rounds for quality of:

Jog, 400 m

10 Air Squats

Couch Stretch, L 30 secs/R 30 secs

Wall Sit, 30 secs

Every 2 mins x 6 sets: 2 Power Clean + 1 Clean

Set 1: 60% 1RM Power Clean

Set 2: 65% 1RM Power Clean

Set 3: 78% 1RM Power Clean

Set 4: 80% 1RM Power Clean

Set 5: 82% 1RM Power Clean

Set 6: 82% 1RM Power Clean

II. Every 2:30 for 12:30: Back Rack Alt. Lunges

16 Back Rack Alternating Lunges, pick load

Build to a heavy set of 16.

III. Every 2:30 for 17:30: Front Squat

4 Front Squats, 80% 1RM

Hold assigned percentage across all sets. Work on positions and speed out of the bottom.

At 0:00 - 12:00

60 Glute Ham Raise on Bench

30 Chest to Bars

rest remaining time (if you finish)

At 12:00:

75 Wallball Shots

30 Power Snatches

RX 75 / 55 lbs

Scaled 45 / 35 lbs

100 ft Farmers Carry, pick load

100 ft Sandbag Carry, pick load

12 Dumbbell Upright Rows, pick load