Athletes Camp WOD: November 3, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

Week 9

I. In 15 mins

Find your 3RM Push Press

Rest as needed between attempts.

II. Barbell Conditioning

1 min work / 30 secs rest until complete:

40 Shoulder-to-Overheads

Rest 1:30

45 secs work / 30 secs rest until complete:

30 Power Snatches

Rest 1:30

30 secs work / 30 secs rest until complete:

30 Overhead Squats

RX

Shoulder-to-Overheads, 95/65 lbs

Power Snatch 115/75 lbs

Overhead Squats, 135/95 lbs

Scaled

Shoulder-to-Overheads, 75/55 lbs

Power Snatch 95/65 lbs

Overhead Squats, 95/65 lbs

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Conditioning

AMRAP 15

23 / 18 cal Row

10 Power Cleans

3 Wall Walks

RX 135 / 95 lbs

Scaled 115 / 75 lbs