Athletes Camp WOD: May 2, 2022

Warm Up

3 rounds for quality of:

Bike Erg / Assault Bike, 30 secs

Standing Bike Erg / Assault Bike, 30 secs

8 L/8 R Single Arm Upright Rows

8 L/8 R Single Arm Arnold Press

10 Goblet Cossack Squats

20 Banded Face Pulls

I. Every 2 mins x 4 sets: Snatch

1x3 at 65% 1RM

1x3 at 68% 1RM

1x3 at 72% 1RM

1x3 at 75% 1RM

II. Every 2:30 mins x 4 sets: Snatch Balance + Pause Snatch Balance

1 x 3 + 1 reps @ 62%

1 x 3 + 1 reps @ 65%

1 x 3 + 1 reps @ 70%

1 x 3 + 1 reps @ 75%

15 - 12 - 9 Toes-to-bars

7 - 5 - 3 Sandbag Cleans, 150/100 lbs

5 Shuttle Runs

1 Shuttle Run- 25 ft down and 25 ft back

Replace Sandbag with Dball or Barbell with the same weight

Every 1:15 for 5 mins do:

6/4 Ring Muscle-ups

Scaled

Every 1:15 for 6:15 do:

8 Chest-to-bar Pull-ups