Kamp Lokal Jan 24, 2024

Metcon: AMRAP 2 Minutes

15 Bar Muscle Ups

Max Thrusters in remaining time (135/95)

-rest 2 minutes-

AMRAP 2 Minutes

15 Thrusters (135/95)

Max Bar Muscle Ups in remaining time

-rest 4 minutes-

AMRAP 2 Minutes

30 Chest To Bar Pull Ups

Max Thrusters in remaining time (95/65)

-rest 2 minutes-

AMRAP 2 Minutes

30 Thrusters (95/65)

Max Chest To Bar Pull Ups in remaining time

Scaled:

AMRAP 2 Minutes

10 Bar Muscle Ups

Max Thrusters in remaining time (115/80)

-rest 2 minutes-

AMRAP 2 Minutes

15 Thrusters (115/80)

Max Bar Muscle Ups in remaining time

-rest 4 minutes-

AMRAP 2 Minutes

20 Chest To Bar Pull Ups

Max Thrusters in remaining time (95/65)

-rest 2 minutes-

AMRAP 2 Minutes

20 Thrusters (95/65)

Max Chest To Bar Pull Ups in remaining time

Strength:

2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5/10 RPE

2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE

2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE

(optional set)

2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE

**Rest 1:30-2:00 between sets.

**Barbell Cycling Work = Unbroken Sets

Front Squat

4 Sets

5 Front Squat @7.5-8/10 RPE

Dumbbell Bulgarian Split Squat

3 Sets

7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE

*Explode up out of the split squat and try to get a little air

**Rest 60 seconds between sets.