Athletes Camp WOD: May 4, 2022

Warm Up

For quality:

3 rounds of:

Assault Bike, 50 secs (20 secs moderate/10 secs sprint/20 secs moderate)

-- then --

3 rounds of:

8 Push-ups

10 Barbell Strict Press

10 Barbell Good Mornings

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Weightlifting

I. EMOM 9

2 TNG Power Cleans @ 70 - 82%

II. Every 2 mins x 6 sets: Strict Press

1 x 10 reps @ 60%

3 x 8 reps @ 70%

1 x 6 reps @ 75%

1 x 4 reps @ 80%

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WOD

3 rounds of:

15 Ski Erg Calories

12 Hang Power Snatches

12 Overhead Squats

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Machine Subs:

Concept 2 Machine Calories- same

13/10 - 40/30 Assault Bike Calories