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
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