Kamp Lokal Jan 22, 2024

Dumbbell Complex

3 Sets

5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat @6/10 RPE

-Directly Into-

5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat @6/10 RPE

*Rest as needed between sets.

Snatch:

3 Sets

1 Snatch @65-70% 1RM Snatch

3 Sets

1 Snatch @70-75% 1RM Snatch

3 Sets

1 Snatch @75-80% 1RM Snatch

3 Sets

1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

**Rest 60-90 seconds in between sets.

Accessory:

3 Sets

5x (1 Barbell Back Rack Good Morning + 2 Barbell Back Rack Cossack Squat @5-6/10 RPE

7 Double Dumbbell Russian Step Ups (each side) @6-6.5/10 RPE

20 Lateral Ski Hops

-Rest 60-90 seconds in between each set-

Metcon:

3 Sets:

AMRAP 6 Minutes

7 Power Snatches (115/80)

14/11 Calorie Row (OR Ski)

48 Double Unders

-rest 2 minute b/t sets-

Scaled:

3 Sets:

AMRAP 6 Minutes

7 Power Snatches (95/65)

11/8 Calorie Row (OR Ski)

35 Double Unders

-rest 2 minute b/t sets-