Kamp LOKAL: April 17, 2024

Tall Jerk

5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.

BBG:

Build to a tough set of 4 Jerk Recovery @8 RPE in 4 sets.

*8 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.

Accessory

3 Sets

10 Dumbbell Shrugs (heavy) @8/10 RPE

-Rest 30 sec-

10 JM Press @8/10 RPE

-Rest 90 sec-

*Goal is heavier than week 1 of this progression.

**Score Dumbbell Shrug weight. In notes score JM Press weights.

Metcon:

5 sets (1 set every 6 minutes)

30 cal bike or 24 cal echo

400m Run

Scaled:

5 sets (1 set every 6 minutes)

24 cal bike or 19 echo

300m Run

Workout Description Video:

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