Kamp Lokal Aug 10, 2024

Strength:

2 Clean and Jerk @ 60-65% 1 RM Clean and Jerk

2 Clean and Jerk @ 65-68% 1 RM Clean and Jerk

2 Clean and Jerk @ 70-73% 1 RM Clean and Jerk

1 Clean and Jerk@ 75-78% 1 RM Clean and Jerk

1 Clean and Jerk @ 75-78% 1 RM Clean and Jerk

1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean and Jerk @ 90-93% 1 RM Clean and Jerk

1 Clean and Jerk @ 90-93%1 RM Clean and Jerk

2 Snatch @ 60-65% 1 RM Snatch

2 Snatch @ 65-68% 1 RM Snatch

2 Snatch @ 70-73% 1 RM Snatch

1 Snatch @ 75-78% 1 RM Snatch

1 Snatch @ 75-78% 1 RM Snatch

1 Snatch @ 80-83% 1 RM Snatch

1 Snatch @ 80-83% 1 RM Snatch

1 Snatch @ 85-88% 1 RM Snatch

1 Snatch @ 85-88% 1 RM Snatch

1 Snatch @ 90-93% 1 RM Snatch

1 Snatch @ 90-93% 1 RM Snatch

*Rest as needed between sets

5 Front Squat @ 68-70% 1 RM Front Squat

5 Front Squat @ 68-70% 1 RM Front Squat

3 Front Squat @ 75-80% 1 RM Front Squat

3 Front Squat @ 75-80% 1 RM Front Squat

1 Front Squat @ 85% 1 RM Front Squat

1 Front Squat @ 85% 1 RM Front Squat

1 Front Squat @ 88-90% 1 RM Front Squat

1 Front Squat @ 88-90% 1 RM Front Squat

1 Front Squat @ 88-90% 1 RM Front Squat

Metcon:

2 Sets:

AMRAP 3 minutes

1 Legless Rope Climb

25ft Handstand Walk

-rest 3 minutes-

AMRAP 3 minutes

15 Dumbbell Push Ups

75ft Farmers Carry (2x70/50)

-rest 3 minutes-

AMRAP 3 minutes

15 GHD Sit Ups

75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))

-rest 3 minutes b/t sets-

Scaled:

2 Sets:

AMRAP 3 minutes

1 Rope Climb

15ft Handstand Walk

-rest 3 minutes-

AMRAP 3 minutes

10 Dumbbell Push Ups

50ft Farmers Carry (2x70/50)

-rest 3 minutes-

AMRAP 3 minutes

10 GHD Sit Ups

50ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))

-rest 3 minutes b/t sets-