Kamp LOKAL: April 5, 2024

Snatch Push Press

10 Snatch Push press @8/10 RPE

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

**Goal is to use 100% of last week's tough 10 for all 3 sets today.

High Hang Power Snatch + Power Snatch

7 Sets New set every 1:30.

1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch

Gymnastics 2 rounds:

set 1: 6 reps @20% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 2: 5 reps @30% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 3: 4 reps @40% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 4: max effort unbroken with no weight

-rest 2 minutes b/t rounds-

*If you feel great, you can repeat for a 3rd round. Otherwise 2 is plenty!

**SCORE IS SET 4: MAX UNBROKEN WITH NO WEIGHT

Metcon

5 sets (1 set every 3:00)

1:30 Ski moderate (OR Row)

10 Strict Pull-Up

15 Push Ups

-rest 3-5 minutes-

Metcon

For Time:

75 Bench Press (185/125)**

*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3-5 minutes-

75 ring row with feet elevated and body parallel to the ground

*Every time you break complete: 10 strict dips (Ring OR Bar)

*Scored as other/text so that you can enter in all info that you want to be saved for reference.

Scaled:

5 sets (1 set every 3:00)

1:30 Ski moderate (OR Row)

5 Strict Pull-Up

10 Push Ups

-rest 3-5 minutes-

For Time:

75 Bench Press (155/105)*

*Every time you break perform 1 Rope Climb (OR 5 Ring Rows)

-rest 3-5 minutes-

75 ring row with feet elevated and at challenging but doable angle

*Every time you break complete: 7 strict dips (Ring OR Bar)

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