Kamp Lokal Feb 10, 2024

Metcon 1 min 45 sec cap each set

6 Sets

5 Shuttle Sprints (50ft)

10 Dumbbell Box Step Overs (50/35) (24/20)

5 Shuttle Sprints (50ft)

-Rest 1:1 b/t sets-

Scaled

6 Sets:

4 Shuttle Sprints (50ft)

8 Dumbbell Box Step Overs (50/35) (24/20)

4 Shuttle Sprints (50ft)

-Rest 1:1 b/t sets-

Wave 1

1 Power Snatch @65%

1 Power Snatch @70%

1 Power Snatch @75%

Wave 2

1 Power Snatch @70%

1 Power Snatch @75%

1 Power Snatch @80%

Wave 3

1 Power Snatch @75%

1 Power Snatch @80%

1 Power Snatch@85%

Wave 4

1 Power Snatch @80%

1 Power Snatch @75%

1 Power Snatch @70%

*Rest as needed between waves.

**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.

***All based off of 1RM Power Snatch.

Deadlifts:

4-5 Sets

5 Deadlift + 30 Second Hold after last rep + 5 Deadlift @8-8.5+/10 RPE

*Rest as needed in between sets.

4-5 Sets

60 Second Front Rack Hold (Every 10 seconds do 1 Front Squat ) @7-8/10 RPE

*Rest as needed between sets.

**Barbell stays in front rack for entire set.

3 Sets

10-15 Front Loaded Hip Extension

10-12 Weighted Hanging Knee Raise

7 Sissy Squat (assisted is fine!)