Kamp Lokal Aug 6, 2024

3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE

3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE

3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE

*Rest as needed between sets

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +

1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +

1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +

1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +

1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean

6 minutes (every minute on the minute)

Min 1: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk

Min 2: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk

Min 3: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk

Min 4: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk

Min 5: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk

Min 6: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk

Metcon

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

Sandbag Squats (100/70) (OR Dumbbell Front Squats 2x50/35)

Box Jump Overs (30/24)

Scaled:

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

Sandbag Squats (100/70) (OR Dumbbell Front Squats 2x50/35)

Box Jump Overs (30/24)

OR

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

Sandbag Squats (70/50) (OR Dumbbell Front Squats 2x35/25)

Box Jump Overs (24/20)