Athletes Camp WOD: March 25, 2022

Warm Up

3 rounds of:

Row, 1 min

Single Arm Banded Lat Stretch, L 45 secs/R 45 secs

10 Back Extensions

12 Air Squats

-- then --

Mobility of Choice, 5 mins

---

Weightlifting

Week 8

I. For Time

10 - 8 - 6 - 4 - 2 TNG Power Snatch

Rest 2 mins

10 - 8 - 6 - 4 - 2 TNG Power Snatch

Rest 2 mins

10 - 8 - 6 - 4 - 2 TNG Power Snatch

RX 135 / 95 lbs

Scaled 95 / 65 lbs

II. Every 2:30 mins x 4 sets: Overhead Squats

2 x 7 reps @ 65%

2 x 5 reps @ 72%

1 x 5 reps @ 75%

---

Conditioning

AMRAP 15

50 Double Unders

25ft. Handstand Walk

14 DB Snatch

15 / 11 cal Assault Bike

RX 50 /35 lbs

Scaled 35 / 25 lbs

HWalk Alternative:

2 Wall Walks

Machine Subs:

20/16 Concept 2 Machine Calories

---

Accessory Work

4 Rounds for Quality

100 ft. DB / KB Overhead + Front Rack Carry,

Hand Over Hand Sled Pull, pick load, 100 ft

25 Banded Face Pulls