Kamp Lokal Aug 13, 2024

Strength:

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

Strength:

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 62-65% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 65-70% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 70-73% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 73-75% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 75-75+% 1 RM Power Clean and Jerk

*Rest as needed between sets

**Split Cluster is a squat clean straight into split jerk, no pause between clean and split jerk.

Strength:

5 Minutes (Every minute on the minute)

Min 1: 1 Power Clean + 1 Split Jerk @ 80-85% 1RM Power Clean and Jerk

Min 2: 1 Power Clean + 1 Split Jerk @ 85-88% 1RM Power Clean and Jerk

Min 3: 1 Power Clean + 1 Split Jerk @ 85-88%1RM Power Clean and Jerk

Min 4: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM Power Clean and Jerk

Min 5: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM Power Clean and Jerk

Strength:

1 Pause Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat

1 Pause Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat

1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

*Rest as needed between sets

**3 Second pause in the bottom.

Strength:6 Minutes (every minute on the minute)

Min 1: 1 Front Squat @ 80-83% 1 RM Front Squat

Min 2: 1 Front Squat @ 83-85% 1 RM Front Squat

Min 3: 1 Front Squat @ 85-88% 1 RM Front Squat

Min 4: 1 Front Squat @ 85-88% 1 RM Front Squat

Min 5: 1 Front Squat @ 90-90+% 1 RM Front Squat

Min 6: 1 Front Squat @ 90-90+% 1 RM Front Squat

Metcon:

5 Rounds For Time (18 min cap)

400m Run

15 Overhead Squats (95/65)

Scaled:

5 Rounds for time (18 min cap)

300m Run

15. Overhead Squats (75/55)