Kamp Lokal Dec 18, 2024

Metcon: 20 min

3 Rounds

50 Wall Balls (20/14) (10/9)

50 Burpee Box Jump Overs (24/20)

Scaled:

3 Rounds

35 Wall Balls (20/14)

35 Burpee Box Jump Overs (24/20)

Strength:

2 Squat Clean @ 60-65%

2 Squat Clean @ 65-70%

1 Squat Clean @ 70-75%

2 Squat Clean @ 65-70%

2 Squat Clean @ 70-75%

1 Squat Clean @ 75-80%

1 Squat Clean @ 80-85%

1 Squat Clean @ 85-90%

1 Squat Clean @ 90-95%

1 Squat Clean @ 95-100%

1 Squat Clean @ 100-100+%

*Based off of 1RM Clean.

**Rest 2 minutes between sets.

Snatch Pull

3 Sets

3 Snatch Pull @110-115% 1RM Snatch

*Done as singles.

**Rest as needed between sets.

Barbell Single Leg RDL + Banded Weighted Glute bridges

3 Sets

10 Barbell Single Leg RDL (each side) @ 8/10RPE

10 Weighted Banded Glute Bridge @ 8-9/10RPE