Kamp LOKAL: Aug 12, 2023

Clean and Jerk 3 Clean and 1 Jerk @ 6/10 RPE 2 Clean and 1 Jerk @ 6.5/10 RPE 1 Clean and 1 Jerk @ 7/10 RPE 3 Clean and 1 Jerk @ 6.5/10 RPE 2 Clean and 1 Jerk @ 7/10 RPE 1 Clean and 1 Jerk @ 7.5/10 RPE 1 Clean and 1 Jerk @ 8/10 RPE 1 Clean and 1 Jerk @ 7.5/10 RPE 1 Clean and 1 Jerk @ 8/10 RPE 1 Clean and 1 Jerk @ 7.5/10 RPE Scoring:

Box Squat 4 Box Squat @ 6/10 RPE 4 Box Squat @ 6/10 RPE 4 Box Squat @ 6.5/10 RPE 4 Box Squat @ 6.5/10 RPE 4 Box Squat @ 7/10 RPE Scoring:

Body Building 3-4 rounds: 10 Weighted Hip Thrust @RPE 7-8 10 Alternating Double DB Step Back Lunges (Front Rack) @RPE 7-8 10 GHD Hip Raise @RPE 7-8 10 Single leg DB Romanian Deadlift (each side) @RPE 7-8 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 10 Dip Support Leg Raise 10 Standing Banded Pallof Press (each side) 60 Sec Plank Hold 30 yd Banded KB Overhead Walk -Rest 3 minutes b/t rounds- Scoring:

Metcon (12 min cap) 5 Rounds 20 GHD Sit Ups 10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups) 5 Rounds 14 GHD Sit Ups 7 Strict Handstand Push Ups (OR 5 Wall Facing Strict Handstand Push Ups) Scoring: