Kamp LOKAL: Dec 1, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 15 Banded Good Morning 50 Single Under 20 Step Back Lunges 10 Tempo Single Arm High Pull (each arm, light) -Then- Warm Up to Deadlift and Hang Clean weight. Scoring:

Metcon AMRAP 15 Minutes 20 Deadlift (115/80) 50 Double Unders 100ft Walking Lunge 50 Double Unders 10 Hang Cleans (115/80) Scaled: AMRAP 15 Minutes 20 Deadlift (95/65) 40 Double Unders 80ft Walking Lunge 40 Double Unders 10 Hang Cleans (95/65) Target rounds 4 Scoring:

Power Snatch 3 Power Snatch @ 55% 1 RM Power Snatch 3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 3 Power Snatch @ 70% 1 RM Power Snatch Scoring:

Power Clen + Split Jerk 2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean