Kamp Lokal Jan 27, 2024

For Time

50ft Overhead Walking Lunge (75/55)

2 Rope Climbs

-at minute 2:00-

50ft Overhead Walking Lunge (95/65)

2 Rope Climbs

-at minute 4:00-

50ft Front Rack Walking Lunge (115/80)

2 Rope Climbs

-at minute 6:00-

50ft Front Rack Walking Lunge (135/95)

2 Rope Climbs

-at minute 8:00-

50ft Back Rack Walking Lunge (155/105)

2 Rope Climbs

-at minute 10:00-

50ft Back Rack Walking Lunge (185/125)

2 Rope Climbs

Scaled:

For Time

50ft Overhead Walking Lunge (65/45)

2 Rope Climbs

-at minute 2:00-

50ft Overhead Walking Lunge (75/55)

2 Rope Climbs

-at minute 4:00-

50ft Front Rack Walking Lunge (95/65)

2 Rope Climbs

-at minute 6:00-

50ft Front Rack Walking Lunge (115/80)

2 Rope Climbs

-at minute 8:00-

50ft Back Rack Walking Lunge (135/95)

2 Rope Climbs

-at minute 10:00-

50ft Back Rack Walking Lunge (155/105)

2 Rope Climbs

• Scale to 1 rope climb each set if needed

Power Snatch

3 Sets

3 Power Snatch @65-70% 1RM Power Snatch

2 Sets

2 Power Snatch @75-80% 1RM Power Snatch

3 Sets

1 Power Snatch @80+% 1 RM Power Snatch

Deadlift

5 Sets (1 set every minute on the minute)

5 Deadlift @8-8.5/10 RPE

-Directly into-

5 Sets (1 set every minute on the minute)

3 Deadlift @9/10 RPE

Front Squats

5 Sets

1 Front Squat (as heavy as possible)

*This structure can look a couple of different ways:

1. Build in weight each set. Start light and practice BIG jumps.

2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.

3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

Hip Extensions

3 Sets

10 Barbell Back Rack Hip Extensions

Accumulate :30 Paralette L Sit Hold

5-7 Sissy Squats

*Rest as needed in between set