Kamp LOKAL: Feb 21, 2024

Warm up:

Banded 7s

https://youtu.be/Gn0_1HAkEfE?si=sOLc-Abkwc74roTr

2-3 Sets

1:00 Row OR Ski (moderate)

5 No Jump Burpee

10 Single Arm High Pull (each arm, moderate)

10 Single Arm Press (each arm, moderate)

10 Banded Good Morning

10 Kip to Swing

-Then-

Warm Up to workout weight w/2 Toes to Bar after each set.

AMRAP 18 Minutes

18 Alternating Dumbbell Hang Clean and Jerk (50/35)

18 Dumbbell Facing Burpee

18 Toes to Bar

Scaled:

AMRAP 18 Minutes

12 Alternating Dumbbell Hang Clean and Jerk (50/35)

12 Dumbbell Facing Burpee

12 Toes to Bar

Barbell:

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 65% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 70% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75+% 1 RM Power Clean

*Pause Power Clean: Pause for 2 seconds in the receive.

**Pause Hang Power Clean: Pause for 2 seconds in the receive.

***Pause Split Jerk: Pause or 2 seconds in the catch.

Clean and Jerk:

1 Clean and Jerk @ 75% 1 RM Clean and Jerk

1 Clean and Jerk @ 78% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 78% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 85% 1 RM Clean and Jerk