Athletes Camp WOD: March 21, 2022

Optimum Athletics

Mar 20, 20221 min read

Warm Up

3 rounds for quality of:

45 secs Bike

14 Alternating Dead Bugs

Barbell Overhead Carry, 100 ft

10 Barbell Good Mornings

Weightlifting

Week 8

I. Every 2 mins x 4 sets: Sotts Press

4 x 3 reps

Use the heaviest weight you can for each set.

This should be strictly a warm-up movement to open your front rack and squat mobility for the work ahead.

II. Every 1:30 mins x 6 sets: Clean and Jerk

1 Clean & Jerk, pick load

Complete with a squat clean and split jerk. This should be a movement quality piece. Work on finishing your pull, foot movement, and strong legs out of the bottom.

III. Every 3 mins x 5 sets: Back Squats

4 x 5 reps @ 78 - 82%

Use the heaviest weight you can for each set.

Conditioning

AMRAP 18

20/15 cal row

2 Rope Climbs

10 Burpee Box Jump Overs, 24/20 in

20/15 cal row

1 Legless Rope Climb