Kamp LOKAL: Jan 15, 2024

Metcon

2 Sets:

2 Rounds1 Minute Calorie Bike Erg (OR Airbike)

1 Minute Burpee Box Jump Over (24/20

)-Rest 2 minutes-

2 Rounds1 Minute Calorie Ski (OR Row)

1 Minute Shuttle Run (50ft)

Front Squat

3 Front Squat @ 68% 1 RM Front Squat

3 Front Squat @ 73% 1 RM Front Squat

3 Front Squat @ 78% 1 RM Front Squat

3 Front Squat @ 83% 1 RM Front Squat

3 Front Squat @ 83-85% 1 RM Front

Squat Snatch

For Time:

5 Squat Snatch @ 135/95# or 65-70% 1RM Snatch

4 Squat Snatch @ 155/105# or 70-75% 1RM Snatch

3 Squat Snatch @ 165/115# or 75-80% 1RM Snatch

2 Squat Snatch @ 185/135# or 80-85% 1RM Snatch

1 Squat Snatch @ 225/155# or 85-90% 1RM Snatch

*Rest 3-5 Min and then repeat for 3 total sets

**The goal is to cycle these or perform fast singles.