Kamp Lokal Aug 28, 2024

10 Sets (1 Set every 90 Seconds)

1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean

*Focus on perfect technique

Front Rack Reverse Lunge

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

*Rest as needed between sets.

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

GHD Hip Extenstion + Copenhagen Plank (Core)

3 Sets

10 GHD Hip Extension w/10 Sec pause at the top of the last rep.

20 Copenhagen Plank (each side)

Metcon: (14 min cap)

3-6-9-12-15-18-21

Kettlebell Swings (53/35)

Box Jump Overs (24/20)

Scaled:

2-4-6-8-10-12-14

Kettlebell Swings (53/35)

Box Jump Overs (24/20)