Kamp LOKAL: April 10, 2024

Louie Fredric Chuaquico

Apr 9, 2024

1 min read

5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.

Build to a tough set of 5 Jerk Recovery @8 RPE

*12 Bent Over Row @7-8/10 RPE after each set for ONLY 3 sets.

**30 Sec Passive Hang after each set for ONLY 3 sets.

*Score is Jerk Recovery. Bent Over Row weights scored in notes.

Metcon

AMRAP 20 Minutes

2000m Ski (OR Row)

-in remaining time-

AMRAP “Odd Dumbbell Linda”:

9-7-5-3-1

Deadlift (2x100/70)

Bench Press (2x70/50)

Squat Clean (2x50/35)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:

Deadlifts (225/155)

Bench Press (155/105)

Squat Clean (135/95)

Workout Description Video:

Scaled:

AMRAP 20 Minutes

2000m Ski (OR Row)

-in remaining time-

AMRAP “Odd Dumbbell Linda”:

9-7-5-3-1

Deadlift (2x70/50)

Bench Press (2x50/35)

Squat Clean (2x35/25)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:

Deadlifts (155/105)

Bench Press (115/80)

Squat Clean (95/65)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

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