Kamp Lokal Dec 20, 2024

Power Clean

12 minutes to build to a heavy Power Clean12 minutes to build to a heavy Power Clean

Front Squats

12 Sets of (New set every minute)

1 Front Squat

*Build to a heavy single for the day.

**Minimum of 10 sets. Can do as many as 12 sets.

*NOTE: Yes you read that right. We’re maxing out again in case day one didn’t go the way you wanted! But today we’re starting with front squats instead of back squats! If you don’t end up PRing either days, don’t stress. You’ve put in a lot of really good, hard work this cycle and some days we just can’t will ourselves to be stronger. Give me a good heavy single for the day and consider it a win regardless of what you have on the bar.

Back Squats

12 Sets (New set every minute)

1 Back Squat

*Build to a heavy single for the day .

**Minimum of 10 sets. Can do as many as 12 sets.

*NOTE: Yes you read that right. We’re maxing out again in case day one didn’t go the way you wanted! But today we’re starting with front squats instead of back squats! If you don’t end up PRing either days, don’t stress. You’ve put in a lot of really good, hard work this cycle and some days we just can’t will ourselves to be stronger. Give me a good heavy single for the day and consider it a win regardless of what you have on the bar.

Metcon: (10 min cap)

3 Rounds:

21 Calorie Row

15 Toes to Bar

9 Front Squats (185/125)

Scaled:

3 Rounds:

18 Calorie Row

12 Toes to Bar

6 Front Squats (185/125) OR 9 at (155/105)