Kamp LOKAL: Aug 30, 2023

Warm up 2-3 Sets 1:00 Ski OR Row (moderate) 25 Single Under 10 Single Arm Thruster (each arm, light) 10 Hanging Scap Retraction 1 Halfway Rope Climb Scoring: Checkbox Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 2 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 Scoring: Load Front Squat 3 Front Squat @ 6.5/10 RPE 2 Front Squat @ 7/10 RPE 1 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPE 1 Front Squat @ 10/10 RPE Scoring: Load Clean and Jerk 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE Scoring: Load Metcon 6 Sets 3 min cap each set 2 Rope climbs (15ft) 20 Thrusters (45/35) 30 Crossover Single Unders (OR 50 Double Unders) -rest 1 minute between sets- Scaled 3 min cap each set 6 Sets 2 Rope climbs (12ft) 15 Thrusters (45/35) 20 Crossover Single Unders (OR 40 Double Unders) -rest 1 minute between sets- Scoring: Time