Kamp Lokal Dec 4, 2024

2 Sets

Squat Clean + Power Clean + Squat Clean @80% 1RM Clean

3 Sets

Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.

Snatch Pull

4 Sets

4 Snatch Pull @105-110% 1 RM Snatch

*Done as singles.

**Rest as needed between sets

3-4 Sets

10 Barbell Single Leg Romanian Deadlift (each leg) + 15 Weighted Banded Glute Bridge @7-8/10 RPE3-4 Sets

10 Barbell Single Leg Romanian Deadlift (each leg) + 15 Weighted Banded Glute Bridge @7-8/10 RPE

Metcon:

27-21-15 (8 min cap)

Wall Balls (20/14) (10/9)

Burpee Box Jump Overs (24/20)

-rest 3 minutes-

21-15-9 (7 min cap)

Wall Balls (20/14) (10/9)

Burpee Box Jump Overs (24/20)

-rest 90 seconds-

15-12-9 (6 mincap)

Wall Balls (20/14) (10/9)

Burpee Box Jump Overs (24/20)

Scaled:

21-15-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 3 minutes-

15-12-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 90 seconds-

12-9-6

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)