Kamp LOKAL: Aug 02, 2023

Warm up 8-12 minutes moving through: :30 Jog (easy to moderate) :30 Row (moderate) 10 Single Arm Suitcase Deadlift (moderate, each arm) 5 Inchworms 10 Russian Kettlebell Swing (moderate-heavy) 10 Lateral Jump Over Rower -Then- Warm Up to Sandbag weight. Scoring: Checkbox

Clean and Jerk 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE **Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.** Scoring: Load

Tempo Front Squat + Front Squat 1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE 1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE *Tempo is 3 sec down, 3 sec hold. Scoring: Load Metcon: Partner Workout AMRAP 15 Minutes 500m/400m Row 400m Run 10 Sandbag Cleans (150/100) (split as desired) 10 Synchro Burpees Over Rower *Partners just complete 1 Machine each round, alternating machines round to round **Sub Power Cleans (185/125) as Rx’d if needed Individual Option: AMRAP 15 Minutes Odd Rounds: 500m/400m Row Even Rounds: 400m Run 5 Sandbag Cleans (150/100) 10 Burpees Over Rower Scaled: Partner Workout AMRAP 15 Minutes 400m/300m Row 300m Run 10 Sandbag Cleans (100/70) (split) 10 Synchro Burpees Over Rower *Partners just complete 1 Machine each round, alternating machines round to round **Sub Power Cleans (135/95) as Rx’d if needed Individual Option: AMRAP 15 Minutes Odd Rounds: 400m/300m Row Even Rounds: 300m Run 5 Sandbag Cleans (100/70) 10 Burpees Over Rower Scoring: Rounds + Reps

Mini Pump Mini pump: Arms 3 Rounds 10 Barbell Drag Curls @ RPE 7 10 Double DB Skull Crushers @ RPE 7 -Rest 2 min b/t rounds- 3 Rounds 10 Single Dumbbell Waiter Hold Curl @ RPE 7 10 Standing KB Crush Grip French Press @ RPE 7 -Rest 2 min b/t rounds-