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Kamp Lokal Apr 2, 2025

  • Writer: Mark Go
    Mark Go
  • Apr 1
  • 1 min read

METCON:


3 Rounds

12 Box Jump Over (30/24)

18 Calorie Ski

-rest 3 minutes-


3 Rounds

24 Calorie Row

18 Calorie Ski

-rest 3 minutes-


3 Rounds

12 Box Jump Over (30/24)

24 Calorie Row

-rest 3 minutes-


3 Rounds

12 Box Jump Over (30/24)

18 Calorie Ski

24 Calorie Row


Time Cap Each Set: 7 minutes (11 minutes on the last workout)


SCALED: 3 Rounds

9 Box Jump Over (30/24)

15 Calorie Ski

-rest 3 minutes-


3 Rounds

21 Calorie Row

15 Calorie Ski

-rest 3 minutes-


3 Rounds

9 Box Jump Over (30/24)

21 Calorie Row

-rest 3 minutes-


3 Rounds

9 Box Jump Over (30/24)

15 Calorie Ski

21 Calorie Row



High Hang Power Snatch


3 High Hang Power Snatch @55% 1RM Power Snatch

2 High Hang Power Snatch @60% 1RM Power Snatch

1 High Hang Power Snatch @65% 1RM Power Snatch

3 High Hang Power Snatch @60% 1RM Power Snatch

2 High Hang Power Snatch @65% 1RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

3 High Hang Power Snatch @60% 1RM Power Snatch

2 High Hang Power Snatch @65% 1RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

*Rest as needed between sets.



Supinated Grip Dumbbell Rows


3 Sets

10 Supinated Grip Dumbbell Rows @6/10 RPE

*Rest as needed between sets.

 
 
 

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