Athletes Camp WOD: May 9, 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)

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Weightlifting

I. Every 2 mins x 4 sets: Snatch

1 x 3 at 65% 1RM

1 x 3 at 68% 1RM

1 x 3 at 72% 1RM

1 x 3 at 75% 1RM

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

1 x 3 + 1 @ 62%

1 x 3 + 1 @ 65%

1 x 3 + 1 @ 70%

1 x 3 + 1 @ 75%

III. EMOM 9

5 Hang Power Snatch

Start at 55% 1RM and work on fast and efficient cycling.

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WOD

For Time

90 ft Overhead Walking Lunge (30 reps)

4/3 Rope Climbs or 12 Strict Pull Ups

24 Burpee Box Jump Overs

4/3 Rope Climbs or 12 Strict Pull Ups

90 ft Overhead Walking Lunge (30 reps)

Accessory Work

3 rounds for quality of:

8 Supinated Chin-ups

15 Dumbbell Hammer Curls, pick load

15 Reverse Barbell Curls, pick load

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch