Kamp LOKAL: Feb 05, 2024

2-3 Sets

1:00 Assault Bike (easy to moderate)

:30 Straight Arm Plank

10 Kip to Swing, 5 Knees to Elbow, 5 Kipping Chest to Bar Pull Up

-Then-

Warm Up to Sandbag Carry weight with 2 Muscle Ups after each set.

2 Sets (10 min cap each set)

2 Rounds

20/16 Calorie Assault Bike

20 Toes to Bar (unbroken)

100ft Sandbag Bear Hug Carry (150/100)

10 Bar Muscle Ups (unbroken)

-rest 2 minutes b/t set-

2 Sets

2 Rounds  (10 min cap each set)

15/12 Calorie Assault Bike

15 Toes to Bar (unbroken)

100ft Sandbag Bear Hug Carry (100/70) (OR 50ft at 150/100)

5 Bar Muscle Ups (unbroken)

-rest 2 minutes b/t set-

5 Full Grip Front Squats @ 68% 1 RM Front Squat

5 Full Grip Front Squats @ 73% 1 RM Front Squat

4 Full Grip Front Squats @ 75% 1 RM Front Squat

4 Full Grip Front Squats @ 78-80% 1 RM Front Squat

3 Full Grip Front Squats @ 80-83% 1 RM Front Squat

For Time:

5 Squat Cleans @ 185/135# or 60-65% 1 RM Clean

5 Squat Cleans @ 225/155# or 70-75% 1 RM Clean

5 Squat Cleans @ 275/185# or 80-85%1 RM Clean

In 60 seconds complete as many squat cleans as possible @ 315/205 or 90% 1 RM Clean

**Cycled or fast singles