Kamp LOKAL: April 13, 2024

5 High Block Clean @65-75% 1RM Clean

*Rest 2-3 min between sets.

**Focusing on speed under and staying connected to bar with upper body. Not letting bar crash down.

***Block height should be set so you are cleaning from your high hip position (aka high hang).

Tempo Front Squat

12 Tempo Front Squat @60-65%

*12 Banded Clam Shell (each side) after each set.

**Rest 3 Min between sets.

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

****Build off feel. Keep a little in the tank.

Metcon 5min cap each set

400m Run

5 Single Arm Dumbbell Burpee Clean and Jerks (70/50)

300 Feet Dumbbell Farmer Carry (1x70/50) (150 Feet each arm)

-rest 2 minutes-

500m Row

10 Sandbag on Shoulder Squats (150/100)

100 Feet Sandbag Bear Hug Carry (150/100)

-rest 2 minutes b/t sets-

Scaled:

3 sets

400m Run

10 Single Arm Dumbbell Burpee Clean and Jerks (50/35) (5 each arm)

300FT Dumbbell Farmer Carry (1x50/35) (150 Feet each arm)

-rest 2 minutes-

500m Row

10 Sandbag Squats (100/70)

100 Feet Sandbag Carry (100/70)

Workout Description Video:

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