Athletes Camp WOD: March 30, 2022

Warm Up

10/8 cal bike

40 Double Unders or 60 Single Unders

1x [ 6 Snatch Grip Press + 6 Push Press ]

10 Kettlebell Swings- light load

I. Every 2 mins x 6 sets: Power Snatch + Overhead Squats

1 x 2 + 2 @ 70%

1 x 2 + 2 @ 75%

1 x 2 + 2 @ 78%

1 x 2 + 2 @ 80%

2 x 2 + 1 @ 82%

II. 3 Rounds

9 Deadlifts

Rest 20 secs

7 Deadlifts

Rest 20 secs

5 Deadlifts

Rest 1:30 mins

Start at 68% 1RM and build to a heavy set for each rep count.

III. 4 sets

8 Hip Thrust

8L / 8R Single Arm Romanian Deadlifts

Rest 2 - 3 mins between sets

Build to moderate-heavy sets on both movements while focusing on glute and hamstring isolation.

30 - 20 - 10

Wall Ball

Power Cleans

GHD Sit-up

Alterntive Abmat Sit Ups

Rest 1:1 after each round

20 /14 lbs

95 / 65 lbs

Scaled

20/14 lbs

75/55 lbs