Kamp LOKAL: April 19, 2024

BBG:

8 Snatch Push press @8/10 RPE

8 Snatch Push press @8/10 RPE

8 Snatch Push press @8/10 RPE

*Focus on strong lockout and pause at top showing good control.

**Goal is to use 105% of last week's tough 12 for all 3 sets today.

BBG:

7 Sets New set every 1:30.

1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch

Metcon:

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 5 minutes-

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max reps Strict Ring Dips

-rest 5 minutes-

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2x70/50)

Scaled:

AMRAP 7 Minutes

800m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups (Kip these if you still can’t get 15+ in this time domain)

-rest 5 minutes-

AMRAP 7 Minutes

800m Ski (OR Row)

In remaining time:

Max reps Strict Ring Dips (Kip these if you still can’t get 15+ in this time domain)

-rest 5 minutes-

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2x50/35)

Workout Description Video:

https://www.youtube.com/watch?v=xs5UaJegMMM&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=18