Kamp LOKAL: Aug 14, 2023

Warm up 2-3 Sets 1:00 Echo Bike (moderate) 20 Alt. Leg V-Up 10 Kip to Swing 5 Box Jump w/Step Down 15 Banded Good Morning 10 Hang Dumbbell Snatch (light) Scoring:

Snatch 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE Scoring:

Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 7/10 RPE 3 Front Squat + 3 Back Squat @ 7.5/10 RPE 2 Front Squat + 2 Back Squat @ 8/10 RPE 2 Front Squat + 2 Back Squat@ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE Scoring:

Successory 3 Sets :30-:45 Barbell Back Extension Hold 20 Standing Landmine Twists 10 Ring Support Knee Ups + Right Leg Straight + Left Leg Straight Scoring:

Metcon (6 min cap each set) 4 sets: 15 Double Dumbbell Snatch (2x50/35) 15 Box Jump (with Step Down) (24/20) 15 Toes to Bar 15 GHD Sit Ups 15/12 Calorie Echo Bike -rest 2 minutes b/t sets- *Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..) **You must finish all reps of the movement once you start that movement, before going onto another movement. Scaled 4 sets: 15 Double Dumbbell Snatch (2x40/25) 10 Box Jump (with Step Down) (24/20) 10 Toes to Bar 10 GHD Sit Ups 10/8 Calorie Echo Bike -rest 2 minutes b/t sets- Scoring: