Kamp LOKAL: Dec 18, 2023

Snatch

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

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

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

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

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

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

*Slow Snatch Deadlift: 5 second ascent and 5 second descent.

II. Clean & Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk

*Pause Split Jerk: Pause in receive for 2 seconds.

II. Metcon:

4 sets @ consistent effort

In a 2-minute window

250m Ski (OR Row)

Max Shuttle Runs in the time remaining (50ft)

-rest 2 minutes-

In a 2-minute window

10 Shuttle Runs (50ft)

Max meter Ski (OR Row) in the time remaining

-rest 2 minutes b/t sets-

Scaled:

4 sets @ consistent effort

In a 2-minute window

200m Ski (OR Row)

Max Shuttle Runs in the time remaining (50ft)

-rest 2 minutes-

In a 2-minute window

8 Shuttle Runs (50ft)

Max meter Ski (OR Row) in the time remaining

-rest 2 minutes b/t sets-

*Every 25m of ski = 1 rep