Kamp Lokal Feb 25, 2025

Metcon: (Time cap each set is 3 mins 30 secs)

3 Sets

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

-rest 1:1 b/t sets-

Scaled:

3 Sets:

7 Toes to Bar

7 Burpee Box Jump Overs (24”/20”)

7 Toes to Bar

7 Burpee Box Jump Overs (24”/20”)

7 Toes to Bar

-rest 1:1 b/t sets-

Behind the Neck Jerk + Split Jerk

10 Sets (New set every minute)

1 Behind Neck Jerk + 1 Split Jerk

*Build up to 80-85% 1RM Split Jerk over the course of 10 sets.

Bench Press & Dumbbell Chinese Rows

5 Sets

5 Bench Press

5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep)

*Rest as needed between sets*