Athletes Camp WOD: March 9, 2022

Warm Up

2 rounds of:

Supine Grip Dead Hang, 45 secs

Lat Foam Roll, L 30 secs/R 30 secs

T-Spine Smash, 45 secs

Couch Stretch, L 1 min/R 1 min

-- then --

2 rounds of:

10 Ring Push-ups

10 Overhead Squats, 45/35 lbs

Copenhagen Plank, L 15 secs/R 15 secs

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Weightlifting

Week 6

I. Every 2 mins x 6 sets: Hang Snatch

1 x 2 reps @ 65%

1 x 2 reps @ 68%

1 x 2 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 82%

1 x 2 reps @ 85%

II. Every 90 secs x 4 sets: Pause Hang Snatch High Pulls

1 x 3 reps @ 70%

1 x 3 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 85%

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Conditioning

Every 90 secs x 8 rounds

9 Bar Facing Burpees

3 Squat Cleans

RX 165 / 115 lbs

Scaled 135 / 95 lbs

Accessory Work

I. 3 rounds for quality of:

8 L/8 R Barbell Bulgarian Split Squats, pick load

10 Jump Squats

Jump Squats- for max height

II. 4 rounds for quality of:

10 Double Kettlebell Front Rack Box Squats, pick load

50 ft Broad Jump

8 Glute Ham Raises

Double Kettlebell Front Rack Box Squats- set box 2-3 in below parallel

Broad Jump- max distance

Athlete choice on load. Rest as needed between rounds.