Athletes Camp WOD: March 16, 2022

Warm Up

AMRAP 7

Double Kettlebell Overhead Carry, 50 ft- light load

10 Double Kettlebell Press

10 Double Kettlebell Swing

50 Double Unders or 70 Single Unders

Choice Machine, 45 secs

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Weightlifting

Week 7

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

Set 1: 70% 1RM Power Snatch

Set 2: 75% 1RM Power Snatch

Set 3: 78% 1RM Power Snatch

Set 4: 80% 1RM Power Snatch

Set 5: 82% 1RM Power Snatch

Set 6: 82% 1RM Power Snatch

II. Every 2 mins x 5 sets: Deficit Snatch Grip Romanian Deadlift

5 x 3 reps @ 80% +

2 inch deficit

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Conditioning

AMRAP 12

30 / 22 cal Bike

14 Dumbbell Snatch

10 Burpee Box Jump Overs 30"/24"

7 Bench Press

RX 135 / 95 lbs

Scaled 105 / 75 lbs

Machine Subs:

Concept 2 Machine, 500/400 m

Accessory Work

3 rounds of:

4 L/4 R Single Leg Box Jumps, choose a height

15 Jump Squats

20 Alternating Cossack Squats

-- then --

3 mins Prone Sorenson Hold