Kamp LOKAL: Jan 29, 2024

2 Sets:

Every 2 minutes

At 0:00

45 Crossover Single Unders

15/12 Calorie Ski (OR Row)

At 2:00

15/12 Calorie Ski (OR Row)

45 Crossover Single Unders

At 4:00

15/12 Calorie Air Bike

15 Box Jump Overs (24/20)

At 6:00

15 Box Jump Overs (24/20)

15/12 Calorie Air Bike

Scaled:

2 Sets:

Every 2 minutes

At 0:00

30 Crossover Single Unders

12/10 Calorie Ski (OR Row)

At 2:00

12/10 Calorie Ski (OR Row)

30 Crossover Single Unders

At 4:00

12/10 Calorie Air Bike

12 Box Jump Overs (24/20)

At 6:00

12 Box Jump Overs (24/20)

12/10 Calorie Air Bike

Front Squat

2 Front Squat @ 70% 1 RM Front Squat

2 Front Squat @ 75% 1 RM Front Squat

2 Front Squat @ 80% 1 RM Front Squat

2 Front Squat @ 85% 1 RM Front Squat

2 Front Squat @ 88-90% 1 RM Front Squat

2 Sets

For Time:

5 Squat Snatch @ 135/95# or 65-70% 1 RM Snatch

5 Squat Snatch @ 165/115# or 70-75% 1 RM Snatch

5 Squat Snatch @ 185/135# or 75-80% 1 RM Snatch

-Then-

60 Seconds to get as many reps as possible with 225/155# or 80-85% 1 RM Snatch (Score in notes)

*Rest 3-5 minutes then repeat.

*Note: The goal is to cycle these or perform fast singles.