Athletes Camp WOD: March 29, 2022

Warm Up

3 rounds for quality of:

Jog, 1 min

15 Banded Good Mornings

10 Vertical Jump Squats- max height

10 Barbell Front Squats

---

Weightlifting

Week 8

I. Every 1:30 mins x 6 sets

Power Clean 1x3 at 65% 1RM

Power Clean 1x3 at 70% 1RM

Power Clean 1x3 at 75% 1RM

Power Clean 1x2 at 80% 1RM

Power Clean 1x2 at 85% 1RM

Power Clean 1x2 at 90% 1RM

II. Complete 5 sets: Front Rack Walking Lunges

5 sets 50 ft.

Work to a heavy 50 ft in 5 sets. No failures, but load should be moderately heavy- focusing on quality front rack position and technique.

III. EMOM 10: Front Squats

4 x 3 reps @ 70%

4 x 2 reps @ 80%

2 x 1 rep @ 90%

---

Conditioning

5 Rounds for Time

12 Toes-to-bars

250 m Row

12 Box Jump Overs, 24/20 in

250 m Row

9 Power Snatches

Rest 1 min between each round

RX 115 / 75 lbs

Scaled 95 / 65 lbs

---

Accessory Work

EMOM 12

1st 1 min Plank Hold

2nd 5 Strict Toes to Bar

3rd 30 secs. Hollow Hold