Kamp Lokal Aug 27, 2024

Strength:

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

*Rest as needed between sets.

**Focus on perfect technique.

Strength:

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

Strength:

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

*Pause for 2 Seconds at the top of each rep.

**Rest as needed between sets.

Metcon:

EMOM 16 Minutes

Minute 1: 200m Run

Minute 2: 15/12 Calorie bike or 12/10 Echo Bike

Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)

Minute 4: Rest

Scaled:

EMOM 16 Minutes

Minute 1: 150m Run

Minute 2: 12/10 Cal bike or 9/6 Echo

Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Pull Ups)

Minute 4: Rest