Kamp Lokal Jan 7,2025

Metcon 13 min cap

5-4-3-2-1

Rope Climbs

100-80-60-40-20

Double Unders

Scaled:

4-3-2-1

Rope Climbs

80-60-40-20

Double Unders

Push Jerk + Split Jerk

3 Sets

2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets

1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk

Accessory: 3 sets

3 Sets

12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE

5 Barbell Bent Over Row @8/10 RPE

*Rest 2-3 min between sets.

**Score Bent Over Row in notes.

Optional Accessory Work

3 Sets

15-20 Dumbbell Lateral Raises (Focus on constant tension) @5/10 RPE

7 Inverted Row

*Rest 2-3 min between sets.