Kamp Lokal Jan 31, 2024

For Time

30-20-10

Deadlift (225/155)

Burpee Box Jump Over (24/20)

-Directly into-

20 Ring Muscle Ups

Scaled:

For Time

21-15-9

Deadlift (225/155)

Burpee Box Jump Over (24/20)

-Directly into-

15 Ring Muscle Ups

Snatch

Barbell Cycling Work

3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5/10 RPE

3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5.5/10 RPE

3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6/10 RPE

(optional set)

3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6.5/10 RPE

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

**Barbell Cycling Work = Unbroken Sets

Back Squat

3 Sets

12 Back Squat @6/10 RPE

4 Sets

5 Back Squat @7-8/10 RPE

3 Sets

20 (total) Double Dumbbell Farmer Carry Walking Lunge @8-8.5/10 RPE

*Rest 60 seconds between sets.