Kamp LOKAL: Dec 6, 2023

Warm up:

2-3 Sets

300m Ski (OR Row) (easy to moderate)

10 hanging scap retractions, 5 Kip to Swing, 5 V Ups

10-15 Overhead Squats (empty bar)

50 Single Unders

4. Workout Prep

1 Set: (at workout pace)

3 Toes to bar

5 Overhead Squats (95/65)

15 Double Unders (OR Crossovers)2-3 Sets

300m Ski (OR Row) (easy to moderate)

10 hanging scap retractions, 5 Kip to Swing, 5 V Ups

10-15 Overhead Squats (empty bar)

50 Single Unders

4. Workout Prep

1 Set: (at workout pace)

3 Toes to bar

5 Overhead Squats (95/65)

15 Double Unders (OR Crossovers)

Metcon

AMRAP 20 Minutes

5-10-15-20-25…..

Toes to bar

15 Overhead Squats (95/65)

75 Double Unders (OR Crossovers)

*Rx’d sub for toes to bar: 1-2-3-4-5…

Scaled:

AMRAP 20 Minutes

4-8-12-16-20-24…..

Toes to bar

15 Overhead Squats (75/55)

50 Double Unders (OR Crossovers)AMRAP 20 Minutes

4-8-12-16-20-24…..

Toes to bar

15 Overhead Squats (75/55)

50 Double Unders (OR Crossovers)

Pause Front Squats

3 Pause Front Squats @ 60% 1 RM Front Squat

3 Pause Front Squats @ 63% 1 RM Front Squat

3 Pause Front Squats @ 65% 1 RM Front Squat

*Pause of 3 seconds in the bottom of the squat.

Front Squat

1 Front Squat @ 68% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 78% 1 RM Front Squat1 Front Squat @ 68% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 78% 1 RM Front Squat