Kamp LOKAL: Dec 11, 2023

I.

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 65% 1 RM Snatch

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 68% 1 RM Snatch

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 70% 1 RM Snatch

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 72-72+% 1 RM Snatch

*Slow Snatch Deadlift : 5 second ascent

*Hang Pause Snatch: Pause for 2 seconds in the receive.

II.

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 80% 1 RM Clean and Jerk

III. Metcon

6 Sets 3 min cap each set

3 Burpee Bar Muscle Ups

12 Shuttle Runs (50ft)

3 Burpee Bar Muscle Ups

-rest 1:1 b/t sets

Scaled: 3 min cap each set

6 Sets

2 Burpee Bar Muscle Ups

8 Shuttle Runs (50ft)

2 Burpee Bar Muscle Ups

-rest 1:1 b/t sets-

IV: Mayhem Gymnastics

2 Rounds for Quality

20 Kip Swings [aka Beat Swing]

10 Strict Toes To Bar

Then accumulate 20 Kipping Toes to Bar

Scaled:

2 Rounds for Quality

10 Kip Swings [aka Beat Swing]

10 Strict Knee Raises

Then accumulate 10 Kipping Toes to Bar