Kamp LOKAL: Aug 16, 2023

Warm up 2 sets 1:00 Row OR Ski (moderate) 5 Step Up Burpee 10 Kip to Swing 5 Kipping Pull Up 10 Front Squat (45/35) 5 Strict Press in squat stance (45/35) -Then- Warm Up to Thruster weight and Chest to Bar Pull Up Scoring: Checkbox

clean and jerk 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE Scoring: Load

Pause Front Squat + Front Squat 2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 2 Pause Front Squat + 2 Front Squat @ 8/10 RPE 2 Pause Front Squat + 1 Front Squat @ 8/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE *Pause is for 3 seconds at the bottom. Scoring: Load

Metcon (7 min cap) 21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups Scoring: Time

Bodybuilding 4 Rounds 12 Plate Front Raise @ RPE 8 -rest 1 minute- 10 Standing Alternating DB Curl + Single DB Double Head Curl @ RPE 8 -rest 1 minute- 10 Single Arm Standing Tricep DB French Press (each side) @ RPE 8 -Rest 2-3 minutes b/t rounds-