Kamp LOKAL: Aug 23, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm, moderate) 10 Scap Push Up 5 Air Squats -Then- Warm Up to Power Clean weight. Scoring: Checkbox

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

Pause Front Squat + Front Squat 2 Pause Front Squat + 3 Front Squat @ 7/10 RPE 2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE 1 Pause Front Squat + 1 Front Squat @ 9.5/10 RPE *Pause Front Squat: 3 sec hold Scoring: Load

The Chief 5 Sets: AMRAP 3 Minutes: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats -rest 1 minute b/t sets- Scaled: 5 Sets: AMRAP 3 Minutes: 3 Power Cleans (115/80) 5 Push Ups 7 Air Squats -rest 1 minute b/t sets- Scoring: Rounds + Reps