Kamp LOKAL: Jan 31, 2024

Successory:

3 Sets

8 Turkish Get Ups (4 each arm)

14 Barbell Back Rack Jumping Lunges

:30 Side Forearm Plank (each side)

Clean Pull + Power Clean + Push Jerk

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk

Metcon: Partner Workout:

AMRAP 15 Minutes

10 Shuttle Runs (50ft) (each, at the same time)

10 Synchro Deadlifts (225/155)

10 Wall Walks (split as desired)

10 Shuttle Runs (50ft) (each, at the same time)

10 Synchro Deadlifts (225/155)

Individual Version:

AMRAP 15 Minutes

10 Shuttle Runs (50ft)

10 Deadlifts (225/155)

5 Wall Walks

10 Shuttle Runs (50ft)

10 Deadlifts (225/155)

Scaled

Partner Workout:

AMRAP 15 Minutes

7 Shuttle Runs (50ft) (each, at the same time)

7 Synchro Deadlifts (225/155)

7 Wall Walks (split as desired)

7 Shuttle Runs (50ft) (each, at the same time)

7 Synchro Deadlifts (225/155)

*Sub 10 Deadlifts (185/125) if needed

Individual Version:

AMRAP 15 Minutes

7 Shuttle Runs (50ft)

7 Deadlifts (225/155)

3 Wall Walks

7 Shuttle Runs (50ft)

7 Deadlifts (225/155)

Scaled: (185/125)