Kamp LOKAL: April 9, 2024

10 Minutes (one set every minute)

3 Low Hang Power Clean @65-70% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

12 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 Curtsy Step Down

15 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

Metcon

AMRAP 15 Minutes

1-2-3-4

Rope Climbs

25-50-75-100ft Sled Push (180/145)

*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!

Workout Description Video:

Scaled:

AMRAP 15 Minutes

1-2-3

Rope Climbs

25-50-75 Sled Push (145/125)

*After 3 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!

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