Kamp LOKAL: Aug 28, 2023

Warm up 2-3 Sets 1:00 Row OR Cardio (moderate) 10 Lateral Box Step Up (each leg) :30 Straight Arm Plank 20 Step Back Lunge -Then- Warm Up to weights and height. 5. Workout Prep 1 set (at workout pace): 2 Dumbbell Box Step Ups (at workout weight and height) 3 V Ups 10ft Dumbbell Walking Lunge (at workout weight) Scoring: Checkbox

Movement Prep Movement Prep: 3 Sets 5 Dumbbell Snatches Right Arm + 5 Dumbbell WindMills Right Arm + 5 Dumbbell Snatches Left Arm + 5 Dumbbell Windmills Left Arm 3 Muscle Snatches + 2 Snatch Drops + 1 Sotts Press *The dumbbell complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Scoring: Checkbox

Snatch Technique Work: 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE Scoring: Load

Back Squat 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE Scoring: Load

Metcon AMRAP 15 Minutes 15 Dumbbell Box Step Ups (50/35) (24/20) 30 V Ups 45ft Dumbbell Walking Lunge (50/35) *You may hold the dumbbell however you prefer for the step ups and lunges. Scaled: AMRAP 15 Minutes 15 Dumbbell Box Step Ups (40/25) (24/20) 20 V Ups 45ft Dumbbell Walking Lunge (40/25) Scoring: Rounds + Reps