Kamp LOKAL: July 10, 2023

Warm up 2 Sets 1:00 Bike (easy to moderate) 25 Single Unders 5 Single Arm Dumbbell Clean and Push Press (each arm, light) 10 Wall Ball (light) -Then- Build to Clean and Jerk weight. Scoring: Checkbox

Snatch Tech Work 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE **Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.** Scoring: Load

Pause Back Squat + Back Squat 1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE 1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE 1 Pause Back Squat + 3 Back Squat @ 7/10 RPE 1 Pause Back Squat + 3 Back Squat@ 8/10 RPE 1 Pause Back Squat + 3 Back Squat @ 8/10 RPE Scoring: Load

Accessory 3 Sets :20-:30 Barbell Back Extension Hold 20 Standing Landmine Twists 10 Ring Support Knee Ups Scoring: Checkbox

Metcon Every minute (21:00) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 12 Wall Balls (20/14) (11’/10’) Minute 3: 24 Crossover Single Unders or (48 Double Unders) Scaled Every minute (21:00) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 12 Wall Balls (20/14) (10’/9’) Minute 3: 20 Crossover Single Unders or (40 Double Unders)