Kamp LOKAL: April 1, 2024

Warm up:

A. Burgener Warm up Snatch - 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

Snatch Balance

10 Minutes (one set every minute)

3 Snatch Balance @45-55% 1RM Snatch

High Block Snatch

4 High Block Snatch @65-75% 1RM Snatch

4 High Block Snatch @65-75% 1RM Snatch

4 High Block Snatch @65-75% 1RM Snatch

4 High Block Snatch @65-75% 1RM Snatch

*Rest 2-3 Min between sets.

**Focus on vertical leg drive and speed under the bar.

Kettlebell Incline Bench Press

10 Incline Kettlebell Bench Press @7-8/10 RPE

10 Incline Kettlebell Bench Press @7-8/10 RPE

10 Incline Kettlebell Bench Press @7-8/10 RPE

10 Incline Kettlebell Bench Press @7-8/10 RPE

*Rest 2 min between sets w/30-45 second pec stretch.

**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Metcon

AMRAP 10 Minutes @ 70% effort

5 Burpee Ring Muscle Ups

25 Crossover Singles

50ft Kettlebell Goblet Lunge (70/53)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort

15/12 Calorie Ski

15ft Handstand Walk

15 Kettlebell Swings (70/53)

15ft Handstand Walk

Workout Description Video:

https://www.youtube.com/watch?v=8qRdyE8_eew&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=1

Scaled:

AMRAP 10 Minutes @ 70% effort

3 Burpee Ring Muscle Ups

15 Crossover Singles

50ft Kettlebell Goblet Lunge (53/35)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort

12/10 Calorie Ski

10ft Handstand Walk

15 Kettlebell Swings (53/35)

10ft Handstand Walk