Kamp Lokal Dec 2, 2024

2 Sets

3 Snatch @75-80% 1RM Snatch

3 Sets

2 Snatch @85-85% 1RM Snatch

*Rest 2 minutes between sets.

**Done as singles for all reps.

Back Squat:

5 Sets

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets

Front Squat

5 Sets

3 Front Squat @88-95% 1RM Front Squat

*Rest as needed between sets.

Metcon (8 min cap each set)

21-15-9

Calorie Echo Bike

15-12-9

Clean and Jerk (115/80)

-rest 5 minutes-

21-15-9

Calorie Echo Bike

9-6-3

Clean and Jerks (135/95)

-rest 5 minutes-

21-15-9

Calorie Echo Bike

5-3-1

Clean and Jerks (185/125)

Female

18-12-6

Scaled:

18-12-6

Calorie Echo Bike

15-12-9

Clean and Jerk (95/65)

-rest 5 minutes-

18-12-6

Calorie Echo Bike

9-6-3

Clean and Jerks (115/80)

-rest 5 minutes-

18-12-6

Calorie Echo Bike

5-3-1

Clean and Jerks (155/105)

*Female Calories:

15-10-5