Kamp Lokal Apr 2, 2025

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.