Kamp LOKAL: April 2, 2024

Burgener Warm Up Clean - 3-5 reps of each movement.

Low hang power cleans

10 Minutes (one set every minute)

3 Low Hang Power Clean @65% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

Tempo RDL

10 Tempo Romanian Deadlift @60-65%

10 Tempo Romanian Deadlift @60-65%

10 Tempo Romanian Deadlift @60-65%

10 Tempo Romanian Deadlift @60-65%

*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.

Goblet Cursty Step Down

12 Goblet Curtsy Step Down @7-8/10 RPE

12 Goblet Curtsy Step Down @7-8/10 RPE

12 Goblet Curtsy Step Down @7-8/10 RPE

*Rest 2 min between sets.

**The box height goal is to have the top of your knee cap there as a minimum height before you add load. ROM is more important than heavier loads here.

Metcon: 17 min cap

3 Rounds

400m Run

30 GHD Sit Ups

20 Wall Balls (30/20) (10/9)

Workout Description Video:

https://www.youtube.com/watch?v=H2IUNESWzbY&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=2

Scaled:

3 Rounds

300m Run

20 GHD Sit Ups

15 Wall Balls (30/20) (10/9) (OR 20 Wall Balls (20/14) (10/9))