Kamp Lokal Feb 4, 2024

6 sets

AMRAP 3 minutes

40/32 Calorie Row

Max Distance Run

-rest 3 minutes between sets-

Scaled:

6 sets

AMRAP 3 minutes

30/24 Calorie Row

Max Distance Run

-rest 3 minutes between sets-

Push Jerk

3 Sets (1 set every minute on the minute)

3 Push Jerk

-Directly into-

3 Sets (1 set every minute on the minute)

2 Push Jerk

-Directly into-

4 Sets (1 set every minute on the minute)

1 Push Jerk

*Start around 60-65% and build to 80-90%

Accessory:

3 Sets

10 L-Seated Dumbbell Shoulder Press @6-6.5/10 RPE

5 Barbell Bent Over Row @8.5/10 RPE

*Rest 2-3 min between sets

3 sets

3 Sets

15-20 Single Arm “Throw and Catch” Bent Over DB Lateral Raises (each arm, focus on control as you toss and catch the dumbbell) @5/10 RPE

7 Weighted Inverted Rows (wear a weight vest or back pack. Feet up on box for more of a challenge)

*Rest 2-3 min between sets.