Kamp Lokal Feb 24, 2025

Metcon: (20 Min Cap)

5 Sets

500m Row

*1 minute rest between sets.

2 Sets

7-5-3-1

Deadlift (275/185)

Wall Facing Strict Handstand Push Up

*Rest 3 minutes between sets.

Time Cap for row: 1 min 45 secs

Time cap for the 2 sets: 3 mins

Scaled:

5 sets

450m Row

1 minute rest b/t sets

2 sets:

7-5-3-1

Deadlifts (225/155)

6-4-2-1

Wall Facing Strict Handstand Push Ups

rest 3 minutes b/t sets

High Hang Muscle Snatch

2 Sets

3 High Hang Muscle Snatch @5/10 RPE

2 Sets

2 High Hang Muscle Snatch @6/10 RPE

1 Set

1 High Hang Muscle Snatch @ 7/10 RPE

*Rest 2 minutes between sets.

Overhead Squat

Take 10 minutes to establish a HEAVY Overhead Squat

-Then-

2 Sets

3 Overhead Squat @80% of heavy single

Snatch Pull + Power Snatch + Snatch

1 Snatch Pull + 1 Power Snatch + 1 Snatch @5/10 RPE

1 Snatch Pull + 1 Power Snatch + 1 Snatch @6/10 RPE

1 Snatch Pull + 1 Power Snatch + 1 Snatch @6.5/10 RPE

1 Snatch Pull + 1 Power Snatch + 1 Snatch @7/10 RPE

1 Snatch Pull + 1 Power Snatch + 1 Snatch @7.5/10 RPE

*These will be all touch and go! No dropping the barbell.

**Rest as needed between sets.

Back Squat

10 Sets (1 set every minute)

4 Back Squat

*Work up to 75-80% of 1RM Back Squat over the course of the 10 sets.