Kamp LOKAL: Feb 19, 2024

Warm up:

2-3 Sets

1:00 Cardio (athlete choice)

10 Kip to Swing

5 Kipping Chest to Bar Pull Up

5 No Jump Burpee

5 Box Jump w/Step Down

10 Slow/Tempo Lateral Box Step Up (each leg, low)

:30 Handstand Hold w/Tempo descent into the bottom of Handstand Push Up at the end of each set.

-Then-

Warm Up to all workout movements.

2 Rounds through the following:

AMRAP 3 Minutes

500/400m Ski

Max Bar Muscle Ups

-rest 1 Minute-

AMRAP 3 Minutes

35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)

Max Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

500/400m Row

Max Pistols

-rest 1 Minute-

AMRAP 3 Minutes

1000/800m Bike Erg

Max Handstand Push Ups

-rest 1 Minute-

Scaled:

AMRAP 3 Minutes

400m/300m Ski

Max Bar Muscle Ups

-rest 1 Minute-

AMRAP 3 Minutes

30/24 Calorie Assault Bike (OR 24/19 Calorie Echo Bike)

Max Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

400m/300m Row

Max Pistols

-rest 1 Minute-

AMRAP 3 Minutes

800m/600m Bike Erg

Max Handstand Push Ups

-rest 1 Minute-

1 Pause Snatch @ 65% 1 RM Snatch

1 Pause Snatch @ 70% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 70% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

*Pause in receive for 2 seconds.

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65+% 1 RM Front Squat

*:20 Hold in a 4in quarter squat after last repetition on each set.

https://youtu.be/NTIDBnSzNQU?si=igjHpEgmCXgHEcwj