Kamp Lokal Dec 6, 2024

12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks

-Then-

20 Sets (New set every :30)

1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.

Back Squat

5 Sets

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

Front Squat

3 Sets

3 Front Squat @90-95% 1RM Front Squat

*Rest as needed between sets.

Metcon:

4 Sets (5 min cap each set)

12 GHD Sit Ups

6 Ring Muscle Ups

6 Squat Snatch (135/95)

12 GHD Sit Ups

-rest 1:1 b/t sets-

Scaled:

4 Sets

10 GHD Sit Ups

4 Ring Muscle Ups

4 Squat Snatch (135/95)

10 GHD Sit Ups

-rest 1:1 b/t sets-