Kamp LOKAL: Dec 8, 2023

Warm up:

3-4 Sets

:45 Run

:45 Bike

5 Inch Worms

15 Air Squats

10 Hanging Scap Retractions, 5 Kip to Swing, 2 Strict Pull Ups

-Then-

Perform 2-3 Pull Ups, Chest to bar and Bar Muscle Ups

4. Workout Prep

1 Set (at workout pace):

4 Wall Balls (at workout weight)

3 Pull Ups

3 Wall Balls

2 Chest to bar Pull Ups

2 Wall Balls

1 Bar Muscle Ups3-4 Sets

:45 Run

:45 Bike

5 Inch Worms

15 Air Squats

10 Hanging Scap Retractions, 5 Kip to Swing, 2 Strict Pull Ups

-Then-

Perform 2-3 Pull Ups, Chest to bar and Bar Muscle Ups

4. Workout Prep

1 Set (at workout pace):

4 Wall Balls (at workout weight)

3 Pull Ups

3 Wall Balls

2 Chest to bar Pull Ups

2 Wall Balls

1 Bar Muscle Ups

Metcon (12 min cap)

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups

Scaled:

30 Wall Balls (20/14)

20 Pull Ups

20 Wall Balls (20/14)

10 Chest to bar Pull Ups

10 Wall Balls (20/14)

5 Bar Muscle Ups

Power Snatch

3 Power Snatch @ 60% 1 RM Power Snatch

3 Power Snatch @ 63% 1 RM Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

2 Power Snatch @ 70% 1 RM Power Snatch

2 Power Snatch @ 75% 1 RM Power Snatch

Power Clean + Split Jerk

1 Power Clean + 1 Split Jerk @ 73% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean