Kamp LOKAL: Jan 08, 2024

Metcon

30 Pull Ups

30 Back squats (95/65)

30 Burpees

-Rest 1:00-

20 Chest to Bar

20 Front Squats (115/80)

20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Overhead Squats (135/95)

10 Bar Facing Burpees

Scaled:

24 Pull Ups

24 Back squats (75/55)

24 Burpees

-Rest 1:00-

16 Chest to Bar

16 Front Squats (95/65)

16 Burpees to 6 inch target

-Rest 1:00-

8 Bar Muscle Ups

8 Overhead Squats (115/80)

8 Bar Facing Burpees

Time cap set 1: 5 min

Time cap set 2: 4 min

Time cap set 3: 3 min

Strength:

3 Zombie Front Squats @ 60% 1 RM Front Squat

3 Zombie Front Squats @ 65% 1 RM Front Squat

3 Zombie Front Squats @ 68% 1 RM Front Squat

3 Zombie Front Squats @ 70% 1 RM Front Squat

3 Zombie Front Squats @ 70-73% 1 RM Front Squat

https://youtu.be/dTaWKxHXSZ4?si=wYoq5LMzeidT8oLjhttps://youtu.be/dTaWKxHXSZ4?si=wYoq5LMzeidT8oLj - Zombie Front Squats

Strength (Power Cleans)

2 Sets

10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean

8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean

6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean

4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean

2 Power Cleans @ 255/175# or 85-90% 1 RM Power Clean

*Rest 3-5 minutes between sets.

*Cycled or fast singles.