Kamp LOKAL: Jan 02, 2024

3 Front Squat @ 65% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 75% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

Metcon

3 sets

30 Wall Balls (14/10)

20 Wall Balls (20/14)

10 Wall Balls (30/20)

- Rest 3:00 between sets -

*10/9ft for all reps

Wall Ball Option with 1 weight

3 Sets:

20 Wall Balls (20/14)

30 Air Squats

20 Wall Balls (20/14)

-rest 3 minutes between sets-

Scaled:

3 sets

25 Wall Balls (14/10)

15 Wall Balls (20/14)

5 Wall Balls (30/20)

Rest 3:00 between sets -

*10/9ft for all reps

Wall Ball Option with 1 weight

3 Sets:

15 Wall Balls (20/14)

25 Air Squats

15 Wall Balls (20/14)

-rest 3 minutes between sets-

2000m Row Progression Day 1

6 Minutes at Max Effort