Athletes Camp WOD: March 24, 2023

Weightlifting

I. For Time

10 - 8 - 6 - 4 - 2

Squat Clean

Shoulder to Overhead

RX 135 / 95 lbs or 115 / 85 lbs

Scaled 95 / 65 lbs

II. A Every 3 mins for 9 mins do:

1 Push Press + 3 Push Jerks

Starting at 75% of your 1 rep max push press and increasing load to 80% 1RM.

-- then --

II. B Every 3 mins for 9 mins do:

1 Push Jerk + 3 Split Jerks

Starting at 80% of your 1 rep max push jerk and increasing load to 85% 1RM.

-- then --

II. C Every 3 mins for 12 mins do:

1 Split Jerk, 85% 1RM

III. Dead-Stop Front Squat

Every 30 secs for 5 mins do:

1 Dead-Stop Front Squat- 2 sec negative each rep, holding 62% 1RM

-- Rest 2 mins --

Every 30 secs for 5 mins do:

1 Dead-Stop Front Squat- 2 sec negative each rep, holding 67% 1RM

Dead-stop training has you remove all tension from your muscle between reps so you have to produce maximal force during the next rep.

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Conditioning

For time, partitioned any way:

RX

3000 m Row

300 Double Unders

3 mile Run

100 Handstand Push-ups

Scaled

1500 m Row

150 Double Unders

1.5 mile Run

30 Kipping Handstand Push-ups

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Accessory Work

5 Rounds for Quality

7 Deficit Handstand Push-ups

35 secs Plate Pinch Hold, pick load