Kamp Lokal Feb 22, 2025

Metcon:

Big Sky

AMRAP 20 Minutes at moderate pace

100ft Dumbbell Farmer’s Carry (2x50/2x35)

300m Row

50ft Bodyweight Walking Lunge

600m Bike Erg

Scaled:

100ft Dumbbell Farmer’s Carry (2x40/2x25)

300m Row

30ft Bodyweight Walking Lunge

600m Bike Erg

Snatch Push Press + Overhead Squat

3 Sets

3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE

2 Sets

1 Snatch Push Press + 1 Overhead Squat @8-9/10 RPE

*Rest as needed between sets.

Snatch Balance

12 Sets (1 set every minute on the minute)

1 Snatch Balance

*Start around 65% and build to a heavy single for the day.

Weighted Strict Pull Up + Max Strict Pull Up (OPTIONAL)

3-4 Sets

4 Weighted Strict Pull Up

-Straight into-

45 Seconds Max Strict Pull Up

*Rest 60-90 seconds between sets.

Run Workout (OPTIONAL)

Part 1:

5 Sets

300m at RPE8

200m at RPE3

*No rest between reps or sets.

-Rest 3 minutes-

Part 2:

4 Sets:

20m Acceleration to RPE8

30m at RPE8

50m Recovery Walk (RPE1)

*No rest between reps or sets.

-Rest 3 minutes-

600m at RPE7

Machine Workout (OPTIONAL)

Part 1:

5 Sets

90sec at RPE8

30sec at RPE3

*No rest between reps or sets.

-Rest 3 minutes-

Part 2:

4 Sets:

5sec Acceleration to RPE8

5sec at RPE8

30sec Recovery (RPE1)

*No rest between reps or sets.

-Rest 3 minutes-

3min at RPE7