Kamp Lokal Feb 5, 2024

3 Sets

5 Dumbbell Hang Split Snatch (right arm + left leg forward) + 10 Single Arm Overhead Alternating Lunges (right arm overhead) + 5 Dumbbell Hang Split Snatch (left arm + right leg forward) + 10 Single Arm Overhead Alternating Lunges (left arm overhead) @5-6/10 RPE

Snatch

3 Sets

1 Snatch @70-75% 1RM Snatch

3 Sets

1 Snatch @75-80% 1RM Snatch

3 Sets

1 Snatch @80-85% 1RM Snatch

3 Sets

1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

3 Sets

7 Single Arm Dumbbell Tempo Toe Elevated RDL (each side, 5 seconds down and up) @6-6.5/10 RPE

12 Sumo Double Dumbbell Deadlift @7-8/10 RPE

:30 Sec Kettlebell Arms Out Squat Hold

*Rest 60-90 seconds in between each set.

Metcon: (16 min cap)

For Time:

2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)

100 GHD Sit Ups

2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)

Scaled:

For Time:

1500m Seated Bike Erg (Damper 10) (OR 65/50 Calorie Echo Bike)

75 GHD Sit Ups

1500m Seated Bike Erg (Damper 10) (OR 65/50 Calorie Echo Bike)