Kamp Lokal Mar 3, 2025

Metcon:

5 Sets:

40 Double Unders

4 Ring Muscle Ups

-rest 1 minute b/t sets-

Time cap each set is 1:30

Scaled:

5 Sets:

30 Double Unders

3 Ring Muscle Ups

-rest 1 minute b/t sets-

Tall Snatch

2 Sets

5 Tall Snatch @6/10 RPE

2 Sets

3 Tall Snatch @7/10 RPE

*Rest as needed between sets.

Snatch Balance

Take 10 minutes to establish a heavy Snatch Balance.

-Then-

2 Sets

3 Snatch Balance @80-85% of established heavy single.

Snatch Lift Off + Pause Snatch

1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE

1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE

1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE

1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE

1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE

*Pause in the bottom of snatch for 3 seconds.

**Rest as needed between sets.

Back Squat

10 Sets (New set every minute.)3 Back Squat*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!