Kamp LOKAL: Feb 28, 2024

Warm up

2-3 Sets

30/24 Cal Bike or 400m Run or 24/19 Echo bike

:30 Handstand Hold OR :15 Free Handstand Hold

5 Inchworm w/Hand Release Push Up

10 Ring Kip to Swing

5 Single Arm Front Squat (each arm, moderate)

-Then-Build up to Dumbbell Front Squat/Step Back Lunge in 3 sets.

*Do 5ft Handstand Walk after set 1,

1 Wall Walk after set 2 and 1 Ring Muscle Up + 1 Bar Muscle Up after set 3.

Metcon

3 Rounds (8 min cap)

25ft Handstand Walk or Bear Crawls or 2 Wall walks

15/12 Cal Bike or 12/10 Cal Echo

2 Wall Walks

15/12 Cal Bike or 12/10 Cal Echo

-rest 3 minutes-

3 Rounds (10 min cap)

3 Ring Muscle Ups / Bar Muscle Ups/ Burpee Pull ups

12 Dumbbell Front Squats (2x50/35)

3 Bar Muscle Ups/ Chest to bars / Burpee Pull ups

12 Dumbbell Step Back Lunges (2x50/35)

Scaled:

3 Rounds (8 min cap)

15ft Handstand Walk or Bear Crawl or 1 Wall walk

15/12 Cal Bike or 12/10 Cal Echo

1 Wall Walk

15/12 Cal Bike or 12/10 Cal Echo

-rest 3 minutes-

3 Rounds (10 min cap)

2 Ring Muscle Ups/Bar Muscle ups/ Chest to bars

8 Dumbbell Front Squats (2x50/35)

2 Bar Muscle Ups/ Chest to bars/ Burpee Pull up

8 Front Rack Dumbbell Step Back Lunges (2x50/35)

Pause Squat Clean + Hang Squat Clean + Pause Jerk Dip + Pause Split Jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk

*Pause Squat Clean: Pause in receive for 2 seconds.*

*Pause Jerk Dip: Pause in bottom of dip for 2 seconds.*

**Pause Split Jerk: Pause in split jerk for 2 seconds.

Clean and Jerk

1 Clean and Jerk @ 75% 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

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

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

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