Kamp Lokal Feb 12, 2024

3 Sets

5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE

3 Sets

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

3 Sets

1 Clean & Jerk @75-80% 1RM Clean & Jerk

3 Sets

1 Clean & Jerk @80-85% 1RM Clean & Jerk

3 Sets

1 Clean & Jerk As Heavy As Possible (AHAP)

*DON'T worry about hitting specific numbers, just hit a heavy stimulus!

3 Sets

7 Good Mornings @6-6.5/10 RPE

5 Goblet Hold Single Leg Box Squat (each side, to as low of a box as possible)

5 Sotts Press @6/10 RPE

*Rest 60-90 sec between each set.

Metcon:

10 Minute EMOM

200m Ski (OR 15/12 Calorie Bike - any bike counts)

-rest 2 minutes-

10 Minute EMOM

4 Squat Snatch (135/95)

-rest 2 minutes-

10 Minute EMOM

200m Row

-rest 2 minutes-

5 Minute EMOM

6 Bar Muscle Ups

Scaled:

10 Minute EMOM

175m Ski (OR 12/9 Calorie Bike - any bike counts)

-rest 2 minutes-

10 Minute EMOM

4 Squat Snatch (115/80)

-rest 2 minutes-

10 Minute EMOM

175m Row

-rest 2 minutes-

5 Minute EMOM

4 Bar Muscle Ups