Kamp LOKAL: April 16, 2024

BBG:

5 Minute (every minute on the minute)

3 Low Hang Power Clean from below knee - 65-70% 1RM Clean

-directly into-

5 Minute (every minute on the minute)

2 Low Hang Power Clean from below knee - 70-75% 1 RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

Tempo RDL

8 Tempo Romanian Deadlift @65-72.5%

8 Tempo Romanian Deadlift @65-72.5%

8 Tempo Romanian Deadlift @65-72.5%

8 Tempo Romanian Deadlift @65-72.5%

*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch

**Tempo is 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.

10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

*Show good control and feel the glute working.

**Push load here.

Metcon: For Time 13 min cap

15-12-9-6-3

Devil Press (2x50/35)

30-24-18-12-6

GHD Sit Ups

Workout Description Video:

https://www.youtube.com/watch?v=cJed0cHINMA&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=14

Scaled:

For Time

15-12-9-6-3

Devil Press (2x40/25)

21-18-15-12-9

GHD Sit Ups