Athletes Camp WOD: May 10, 2022

Warm Up

3 rounds for quality of:

Run, 2 mins

Dead Hang, 20 secs

20 Lateral Line Hops

6 Bamboo Bar Overhead Squats

3 Tall Box Jumps (landing with straight legs)

I. Every 2 mins x 4 sets: Push Press

1 x 6 at 60% 1RM

1 x 6 at 65% 1RM

1 x 3 at 75% 1RM

1 x 3 at 80% 1RM

II. Every 2 mins x 4 sets: Front Squats

1 x 5 at 60% 1RM

3 x 5 at 70% 1RM

III. 3 Rounds for Time

8 Alternating Dumbbell Power Snatches

Rest 30 secs

8 Dual DBs Power Cleans

Rest 45 secs

8 Alternating Dumbbell Power Snatches

Rest 3 mins between each round.

70/50 lbs (Snatch)

50/35 lbs (Cleans)

Scaled

50/35 lbs (Snatch)

35/25 lbs (Cleans)

12 Alternating Pistols

15 Ski Erg Calories

9 Devil Press

Rest 2 mins between each round.

RX 35 / 25 lbs

Scaled 35 / 20 lbs

Machine Subs:

Concept 2 Machine Calories- same

12/9 Assault Bike Calories