Athletes Camp WOD: September 9, 2022

Warm Up

3 rounds for quality of:

Bodyweight Walking Lunge, 50 ft

Sandbag Carry, 50 ft (light)

Plank Hold, 1 min

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Weightlifting

I. 5 sets

3 Tall Jerk

Use the heaviest weight you can for each set.

Rest as needed between sets.

II. Every 2:30 mins x 5 sets: Hang Cleans + Pause Split Jerk

1 x 2 + 2 reps @ 72-75%

2 x 2 + 2 reps @ 75%

1 x 2 + 1 rep @ 80 - 82%

1 x 2 + 1 rep @ 82 - 85%

% based on 1RM Clean & Jerk

Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.

III. Every 3 mins x 6 sets: Pause Front Squat + Front Squats

3 x 1 + 4 reps @ 70%

1 x 1 + 4 reps @ 75%

2 x 1 + 4 reps @ 85%

Pause Front Squats- 3 secs in bottom

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Conditioning

For Time

30 Handstand Push-ups

-- then --

4 rounds of:

15 Power Cleans

10 Chest-to-bar Pull-ups

-- then --

30 Handstand Push-ups

RX 95 / 135 lbs

Scaled 75 / 115 lbs