Kamp Lokal Aug 26, 2024

Strength:

Wave 1

3 Power Snatch @65% 1RM Power Snatch

2 Power Snatch @68% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

Wave 2

3 Power Snatch @68% 1RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

Wave 3

3 Power Snatch @70% 1RM Power Snatch

2 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

Strength:

8-10 Sets

1 Front Squat @70-80% 1RM Front Squat

*Rest as needed between sets.

**Deload so focus on perfect technique.

Strength:

5 Tempo Good Mornings @6/10 RPE

5 Tempo Good Mornings @6/10 RPE

5 Tempo Good Mornings @6/10 RPE

*Tempo is 50X1 (5 seconds down, no pause at bottom, explode up, 1 second pause at top)

**Rest as needed between sets.

Metcon:

4 sets:

AMRAP 3 minutes

15/12 Calorie Row

45 Double Unders

15 Wall balls (20/14)

-rest 90 seconds b/t sets-

Workout Description Video

https://www.youtube.com/watch?v=eJq4_QLlDsM&list=PLvAVwtyBkTrQI-HBc_IXGUAzp0ip7M2wG&index=27

Scaled:

4 sets:

AMRAP 3 minutes

12/9 Calorie Row

30 Double Unders

12 Wall balls (20/14)

-rest 90 seconds b/t sets-