Kamp LOKAL: Dec 22, 2023

2-3 Sets

1:00 Row (moderate)

10 Kip to Swing

5 Kipping Pull Up

10 Front Squat (45/35)

10 Strict Press (45/35)

-Then-

Warm Up to Thruster weight w/2 Chest to Bar Pull Up after each set.

4. Workout Prep

1 Set (at workout pace):

3 Calorie Row

2 Chest to bar pull ups

2 Thrusters (at workout weight) 2-3 Sets

1:00 Row (moderate)

10 Kip to Swing

5 Kipping Pull Up

10 Front Squat (45/35)

10 Strict Press (45/35)

-Then-

Warm Up to Thruster weight w/2 Chest to Bar Pull Up after each set.

4. Workout Prep

1 Set (at workout pace):

3 Calorie Row

2 Chest to bar pull ups

2 Thrusters (at workout weight)

Metcon:

3 Rounds:

21 Calorie Row

15 Chest to bar pull ups

9 Thrusters (135/95)

Scaled:

3 Rounds:

18 Calorie Row

12 Chest to bar pull ups

9 Thrusters (115/80)

Target time: 7min

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

1 Power Snatch @ 80% 1 RM Power Snatch

Power Clean + Split Jerk

1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 83-85% 1RM Power Clean

Mayhem Gymnastics

Today is an Endurance Workout, to build capacity over time.

10 minutes on the minute [EMOM]

odd minute: 30 seconds of Straight Leg Sit Ups

even minute: One set of unbroken Toes To Bar up to 20 reps