Kamp LOKAL: Dec 15, 2023

I. Warm up

8-12 minutes moving through

1:00 Row OR Ski (modreate)

5 Inchworm w/Push Up

:15 Wall Facing Handstand Hold

10 Empty Bar Deadlift

10 Empty Bar Hang Power Clean

-Then-

Warm Up to 1 rep at the top Power Clean weight you plan to hit in the workout

II. Metcon:

Metcon: 20 min cap

12 Wall Walk

12 Power Clean (155/105)

10 Wall Walk

10 Power Clean (185/125)

8 Wall Walk

8 Power Clean (205/145)

6 Wall Walk

6 Power Clean (225/155)

4 Wall Walk

4 Power Clean (255/175)

2 Wall Walk

2 Power Clean (275/185)

Scaled:

12 Power Clean (135/95)

10 Wall Walk

10 Power Clean (155/105)

8 Wall Walk

8 Power Clean (185/125)

6 Wall Walk

6 Power Clean (205/145)

4 Wall Walk

4 Power Clean (225/155)

2 Wall Walk

2 Power Clean (245/165)

Strength:

2 Power Snatch @ 70% 1 RM Power Snatch

2 Power Snatch @ 73% 1 RM Power Snatch

1 Power Snatch @ 75% 1 RM Power Snatch

1 Power Snatch @ 78% 1 RM Power Snatch

Strength II.

1 Split Jerk @ 73-75% 1RM Split Jerk

1 Split Jerk @ 75-78% 1RM Split Jerk

1 Split Jerk @ 78-80% 1RM Split Jerk

1 Split Jerk @ 80-83% 1RM Split Jerk

*Just Split Jerks today since we did heavy power cleans in the metcon