Athletes Camp WOD: March 2, 2022

Warm Up

AMRAP 7

Double Kettlebell Overhead Carry, 50 ft

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 5

I. Every 2 mins x 6 sets

6 x 2 reps Halting Snatch

Set 1: 65% 1RM Clean

Set 2: 68% 1RM Clean

Set 3: 75% 1RM Clean

Set 4: 78% 1RM Clean

Set 5: 80% 1RM Clean

Set 6: 82% 1RM Clean

Pause 2 secs below the knees. Sets are not touch and go, reset between.

II. Every 2 mins x 4 sets: Pause Hang Snatch High Pulls

2 x 3 reps

2 x 2 reps

Set 1: 70% 1RM Snatch

Set 2: 75% 1RM Snatch

Set 3: 80% 1RM Snatch

Set 4: 85% 1RM Snatch

Hang position is above the knees. Pause 2 secs above the knees each rep. The bar should be finishing at the sternum level. If the percentages are too heavy to achieve this position go lighter.

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Conditioning

For Time

400m Run

15 - 12 - 9

GHD Sit Ups

Alternative Medball Sit Ups 30 - 24 - 18

Dual DB Hang Snatch

Handstand Push Ups

500m Row

Machine Subs:

Ski Erg, 500 m

Bike Erg, 1000 m

30/22 Assault Bike Calories

Accessory Work

3 Rounds for Quality

16 Alternating Handstand Shoulder Taps

20 Banded Face Pulls

20 Banded Tricep Push Downs