Kamp LOKAL: Dec 4, 2023

Warm up:

A) Burgener Warm up Snatch - 3-5 reps at each position

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle snatch – “STRONG TURNOVER”

4. Snatch land – “FOOT WORK” 2”, 4”, 6”

5. Snatch drop – “FOOT WORK” A) Burgener Warm up Snatch - 3-5 reps at each position

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle snatch – “STRONG TURNOVER”

4. Snatch land – “FOOT WORK” 2”, 4”, 6”

5. Snatch drop – “FOOT WORK”

2 sets:

2 rounds of :(Ski 40sec easy, 20sec mod, 10sec fast)

-straight into-

2 rounds of :(40sec easy, 20sec mod, 10sec fast)

-no rest b/t sets-

*8 minutes total warm up

Metcon

3 sets (1 set every 12 minutes)

9-15-21-27

Calorie Ski (OR Row)

*200m Run after each

*Set 1: at 80% pacing

*Set 2: at 90% pacing

*Set 3: at 80% pacing

**leave enough in the tank you could go 1 more 3 sets (1 set every 12 minutes)

9-15-21-27

Calorie Ski (OR Row)

*200m Run after each

*Set 1: at 80% pacing

*Set 2: at 90% pacing

*Set 3: at 80% pacing

**leave enough in the tank you could go 1 more

Scaled:

3 sets (1 set every 12 minutes)

5-10-15-20

Calorie Ski (OR Row)

*200m Run after each

*Set 1: at 80% pacing

*Set 2: at 90% pacing

*Set 3: at 80% pacing

**leave enough in the tank you could go 1 more

Hang Pause Snatch

2 Hang Pause Snatch @ 60% 1 RM Snatch

2 Hang Pause Snatch @ 65% 1 RM Snatch

2 Hang Pause Snatch @ 68% 1 RM Snatch

2 Hang Pause Snatch @ 70% 1 RM Snatch

2 Hang Pause Snatch @ 72-72+% 1 RM Snatch

**Pause for 2 seconds in the receive position

2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk

2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk

1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk

1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk