Kamp Lokal Feb 21, 2025

Metcon: (yes it is 21.3 and 21.4 for today)

21.3

For total time:

• 15 front squats

• 30 toes-to-bars

• 15 thrusters

Rest 1 min.

•15 front squats

• 30 chest-to-bar pull-ups

• 15 thrusters

Rest 1 min.

• 15 front squats

• 30 bar muscle-ups

• 15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 min

Scaled:

10 Front Squats (95/65)

20 Toes to Bars

10 Thrusters (95/65)

Then, rest 1 minute before continuing with:

10 Front Squats (95/65)

20 Chest to Bar pull-ups

10 Thrusters (95/65)

Then, rest 1 minute before continuing with:

10 Front Squats (95/65)

20 Bar Muscle Ups

10 Thrusters (95/65)

*OR scale barbell load to 75/55 and perform 15 reps for all

21.4 (7 min cap)

Complete the following complex for max load:

• 1 deadlift

• 1 clean

• 1 hang clean

• 1 jerk

Time begins immediately following the completion of 21.3.

Front Squat (OPTIONAL)

3 Sets (1 set every minute on the minute)

3 Front Squat

-Directly Into-

2 Sets (1 set every minute on the minute)

2 Front Squat

-Directly Into-

5 Sets (1 set every minute on the minute)

1 Front Squat

*Start around 60-65% and Build to a heavy single for the day.

Double Dumbbell Explosive Bulgarian Split Squat

3 Sets

5 Double Dumbbell Explosive Bulgarian Split Squat (each side) @7/10 RPE

*Explode up out of the split squat and try to get a little air.

**Rest 60 seconds between sets,