Kamp LOKAL: Jan 17, 2024

Successory

3 Sets

6 Turkish Get Ups (3 each side)

12 Barbell Back Rack Step Ups (6 each leg)

30 Heavy Kettlebell Side Bends (15 each side)

Scoring: Checkbox

Strength:

2 Position Clean + 2 Push Jerk

2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk

2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk

2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk

2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk*

2 Position Power Clean is from Floor and Mid Thigh

Strength:

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 8/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9.5/10 RPE

*3 x 30ft Burpee Sprint after each set.

*Burpee Sprint is do a single burpee and then get up and sprint 30ft.

Metcon:

For time: (25 min cap including rest)

40/32 Calorie Row

20 Hang Kettlebell Clean and Jerk (53/35)

5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike

20 Box Jump Overs (30/24)

10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row

20 Lateral Burpee over Rower

15 Bar Muscle Ups

Scaled:

For time:

30/24 Calorie Row

20 Hang Kettlebell Clean and Jerk (44/26)

3 Rope Climbs

-rest 2 minutes-

25/20 Calorie Echo Bike

15 Box Jump Overs (30/24)

6 Ring Muscle Ups

-rest 2 minutes-

15/12 Calorie Row

15 Burpee over Rower

12 Bar Muscle Ups