Kamp LOKAL: Aug 09, 2023

Warm up 2 sets 1:00 Row (OR Ski) (moderate) 15 Banded Good Morning 10 Russian Kettlebell Swings (moderate) 10 Box Step Ups -Then- Warm Up to Full Kettlebell Swing weight and Box Jump height. Scoring: Time

Successory 3 Sets :45 Nose To Wall Hand Stand Hold + 10 Handstand Shoulder Taps 50ft Double Kettlebell Overhead Carry Dumbbell Face Down I,T,Y’s Scoring: Checkbox

Snatch Pull + Power Snatch + Snatch High Pull + Power Snatch 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE Scoring: Load

Clean Deadlift + Floating Pause Power Clean + Pause Split Jerk 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE *You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds** Scoring: Load

Metcon Metcon : 14min cap 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24) Scaled 3-6-9-12-15-18-21 Kettlebell Swings (50/35) Box Jump Overs (24/20)