Kamp LOKAL: Aug 26, 2023

Warm up 2-3 Sets 1:00 Bike (moderate) 15 Abmat Sit Up 5. Workout Prep 1 set (at workout pace): 5 Bike Erg Calories 5 GHD sit-ups Scoring:

Clean and Jerk 3 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 3 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 8.5/10 RPE Scoring:

Box Squat 5 Box Squat @ 7.5/10 RPE 4 Box Squat @ 8/10 RPE 4 Box Squat @ 8.5/10 RPE 3 Box Squat @ 9/10 RPE 3 Box Squat @ 9.5/10 RPE Scoring:

Metcon Metcon: (20min cap) 50-40-30-20-10 Bike Erg Calories GHD sit-ups *Ladies Calories: 40-32-24-16-8 Scaled: 40-32-24-16-8 Bike Erg Calories GHD sit-ups *Ladies Calories: 36-30-18-12-6