Kamp Lokal Aug 23, 2024

Clean and Jerk

10 Minutes (every minute on the minute)

Min 1: 1 Clean and Jerk @65% 1RM Clean and Jerk

Min 2: 1 Clean and Jerk

Min 3: 1 Clean and Jerk

Min 4: 1 Clean and Jerk

Min 5: 1 Clean and Jerk

Min 6: 1 Clean and Jerk

Min 7: 1 Clean and Jerk

Min 8: 1 Clean and Jerk

Min 9: 1 Clean and Jerk

Min 10: 1 Clean and Jerk

*Start around 65% and build to a heavy single for the day.

Snatch:

10 Minutes (every minute on the minute)

Min 1: 1 Snatch @65% 1RM Snatch

Min 2: 1 Snatch

Min 3: 1 Snatch

Min 4: 1 Snatch

Min 5: 1 Snatch

Min 6: 1 Snatch

Min 7: 1 Snatch

Min 8: 1 Snatch

Min 9: 1 Snatch

Min 10: 1 Snatch

*Start around 65% and build to a heavy single for the day.

Front Squats

10 Minutes (every minute on the minute)

Min 1: 1 Front Squat @65% 1RM Snatch

Min 2: 1 Front Squat

Min 3: 1 Front Squat

Min 4: 1 Front Squat

Min 5: 1 Front Squat

Min 6: 1 Front Squat

Min 7: 1 Front Squat

Min 8: 1 Front Squat

Min 9: 1 Front Squat

Min 10: 1 Front Squat

*Start around 65% and build to a heavy single for the day.

Metcon: 8 min cap

3 rounds:

15/12 Calorie Assault Bike

12 Deadlifts (185/125)

9 Box Jump Overs (24/20)

-rest 3 minutes-

For time: 9 min cap

27 Box Jump Overs (24/20)

36 Deadlifts (185/125)

45/36 Calorie Assault Bike

Scaled: 8 min cap

3 rounds:

12/10 Calorie Assault Bike

9 Deadlifts (185/125)

6 Box Jump Overs (24/20)

-rest 3 minutes-

For time: 9 min cap

18 Box Jump Overs (24/20)

27 Deadlifts (185/125)

36/28 Calorie Assault Bike

*Sub 10/8 and 28/22 Calorie Echo Bike as Rx’d if needed