Kamp Lokal Aug 20, 2024

Strength:

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

Strength:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @63-65% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @65-68% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @70-73% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @75-78% 1 RM Power Clean

*Rest as needed between sets.

EMOM

6 minutes (every minute on the minute)

Min 1: 1 Clean and Jerk @80% 1 RM Clean and Jerk

Min 2: 1 Clean and Jerk @80% 1 RM Clean and Jerk

Min 3: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk

Min 4: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk

Min 5: 1 Clean and Jerk @85%+ 1 RM Clean and Jerk

Min 6: 1 Clean and Jerk @85%+ 1 RM Clean and Jerk

Metcon 12min cap

5 Rounds

20 GHD Sit Ups

10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)

Scaled:

5 Rounds

14 GHD Sit Ups

7 Strict Handstand Push Ups (OR 5 Wall Facing Strict Handstand Push Ups)