Kamp Lokal Feb 1, 2024

Strength:

3 Sets

5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE

*Rest as needed between sets..

Rack Jerk

5 Sets (1 set every minute on the minute)

1 Rack Jerk @65-70% 1RM Clean & Jerk

5 Sets (1 set every minute on the minute)

1 Rack Jerk @70-75% 1RM Clean & Jerk

5 Sets (1 set every minute on the minute)

1 Rack Jerk @80+% 1RM Clean & Jerk

*Can be done off the blocks.

Split Stance Landmine Bent Over Row + Renegade Row

5 Sets

14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE

14 Renegade Row w/Push Up @6/10 RPE

*Rest 1:00 - 1:30 seconds between sets.

Metcon:

4 Sets: (7 min cap each set)

40 Double Unders

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

40 Double Unders

40 Dumbbell Snatch (50/35)

40 Double Unders

-rest 4 minutes b/t each set-

Scaled:

4 Sets:

30 Double Unders

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

30 Double Unders

30 Dumbbell Snatch (50/35)

30 Double Unders

-rest 4 minutes b/t sets-