Athletes Camp WOD: October 26, 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

EMOM 9

1st 45 sec Machine

2nd 20 Plank Shoulder Taps

3rd 5 Strict Pull Ups

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Weightlifting

Week 8

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 5 sets: Low Hang Snatch

2 x 2 reps @ 75%

1 x 2 reps @ 75 - 80%

1 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 4 sets: Snatch Pull

2 x 3 reps @ 100%

2 x 3 reps @ 105+%

% based on 1RM Snatch

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Conditioning

4 Rounds for Time

18 Box Jump Overs

10 DBs Squat Snatch

2 Rope Climbs

Alternative 8 Strict Pull Ups

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Gymnastics Conditioning

3 Rounds for Time

8 Bar Muscle Ups

50 ft. Handstand Walks

Alternative 2 Wall Walks

4 Bar Muscle Ups

25 ft. Handstand Walks

Alternative 1 Wall Walk

Rest 3 mins between each round