Kamp LOKAL: Jan 27, 2024

Partner Workout: 7 min cap each set

4 sets:

400m Run (together)

40/32 calorie Ski (split)

20 Bar Muscle-Ups (split)

-rest 4 minutes b/t sets-

Individual Version:

4 sets:

400m Run

20/16 calorie Ski

10 Bar Muscle-Ups

-rest 4 minutes b/t sets-

Scaled

Partner Workout:

4 sets:

300m Run (together)

30/24 calorie Ski (split)

15 Bar Muscle-Ups (split)

-rest 4 minutes b/t sets-

Individual Version:

4 sets:

300m Run

15/12 Cal Ski

7 Bar Muscle Ups

-rest 4 minutes between sets-

Back Rack Step ups

Take 10 minutes to build to a heavy set of 8 (4 each leg) Back Rack Step Up (24/20)

-Then-

Take 85% of that set and hit for 2 sets of 4 (2 each leg) (24/20)

EMOM 8 Minutes

Power Snatches

6 Power Snatches (115/80) or 45-50% 1RM Power Snatch