Athletes Camp WOD: November 2, 2021

Optimum Athletics
Nov 1, 2021
1 min read

Warm Up

10 Toy Soldiers

10 Yoga Push Ups + Downward Dog Toe Taps

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

2 Rounds for Quality

45 secs Row

100ft. Snatch Grip Overhead Barbell Walk

5 Muscle Snatches

5 Power Snatches

5 Snatch Grip Push Press

Weightlifting

Week 9

I. EMOM 8

Hang Muscle Snatch + Snatch Grip Push Press + Overhead Squats

3 x 2 + 2 + 2

5 x 2 + 1 + 1

Goal:

This should simply be a snatch warm-up to get you prepared for the hang snatches next.

Use the heaviest weight you can for each set.

II. Every 3 mins x 3 sets: Low Hang Snatch

2 x 2 reps @ 85%

1 x 2 reps @ 85%+

Low hang snatches are below the knees. Snatches from the floor with a 2 sec pause in catch.

% based on 1RM Hang Snatch

III. Every 2 minx x 3 sets: Snatch Pull

2 x 3 reps @ 100%

1 x 3 reps @ 105+%

% based on 1RM Snatch

Conditioning

3 sets x AMRAP 4 / Rest 1:30

9 Power Snatch

9 Toes to Bar

9 Front Squats

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Optional

7 Rounds for Time

Complete as: 3 mins work / 1 min rest until complete

50ft. Sled Pull

Alternative Farmers Carry (as heavy as possible)

100 ft. (30 reps) Dumbbell Front Rack Walking Lunge

50ft. Sled Push