Kamp LOKAL: Jan 20, 2024

30 Minute EMOM

Minute 1: 15 Kettlebell Swings (70/53)

Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)

Minute 3: 1 Round of Strict Cindy

Minute 4: 1 Set of Max unbroken V Ups

Minute 5: 1 minute Recovery Bike

*1 Round of strict cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Scaled:

30 Minute EMOM

Minute 1: 15 Kettlebell Swings (53/35)

Minute 2: 50ft Single Arm Suitcase Carry (53/35) (each side)

Minute 3: 1 Round of 3/6/9 Strict Cindy

Minute 4: 1 Set of Max unbroken V Ups (OR Sit Ups

Minute 5: 1 minute Recovery Bike

*1 Round of 3/6/9 Strict Cindy:

3 Strict Pull Ups

6 Push Ups

9 Air Squats

EMOM 8 Minutes

4 Power Clean and Jerks (155/105) or 55-60% 1RM Power Clean and Jerk