Athletes Camp WOD: March 7, 2023

Weightlifitng

Every 4 mins x 20 mins

3 TNG Power Clean & Jerks- 70% 1RM Power Clean

2 Power Clean & Jerks- 80% 1RM Power Clean

1 Power Clean & Jerk- 90% 1RM Power Clean

You must complete all 6 reps within the 3:30-4 min window. We want to see the first 3 reps completed touch-and-go and then the sets of 2/1 as singles. Perform any jerk you like. Ideally, we would like you to perform a push jerk.

Every 20 secs x 10 sets (3:20 mins)

1 Clean & Jerk, 75% 1RM

With each rep today we want you to perform the split jerk without pausing or resting before performing your dip and drive. So FAST split jerks. Please strip the bar back after the power clean and jerks, then work up to your starting weight again.

Every 2:30 mins x 8 sets: Push Jerk

1 x 5 reps @ 70%

3 x 3 reps @ 80%

3 x 2 reps @ 85%

The bottom of the dip should be an abrupt stop that allows you to capitalize on the oscillation of the barbell.

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Conditioning

5 Rounds for Time

15 GHD Sit-ups

15 Handstand Push-ups

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Accessory Work

EMOM 1:15 mins x 8 sets

RX

5 Kipping Ring Dips + 3 Strict Pull Ups

Scaled

10 Push ups + 5 Ring Rows