Athletes Camp WOD: November 9, 2021

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

3 Rounds for Quality

100 ft Snatch Grip Barbell Overhead Carry

40 secs Plank Hold

10 Banded Good Mornings

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Weightlifting

Week 10

I. Barbell Conditioning

2 Rounds for Time

15 Power Snatches

Rest 45 secs

12 Power Snatches

Rest 45 secs

9 Power Snatches

Rest 5 mins between each round.

RX

115/75 lbs

135/95 lbs

165/115 lbs

Scaled

95/65 lbs

115/75 lbs

135/95 lbs

II.A In 10 mins...

Find your 2RM Back Squat

Rest 5 minutes

II.B For Time

20 Back Squats @ 80% of II.A

*20 Reps can be broken up as needed

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Conditioning

7 Rounds for Time

10 Toes-to-bars

12 Shoulder-to-Overheads

RX 115 / 75 lbs

Scaled 95 / 65 lbs

*Scale weight as needed

This is going to be a burner! Make sure transitions are tight and movement quality is high. The shoulder-to-overhead should be unbroken throughout the whole workout so break the toes-to-bar as needed for this to happen.