Kamp Lokal July 12, 2024

Strength: Behind the neck pause rack jerk

2 Behind the Neck Pause Rack Jerk @ 55-60% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 62-65% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 68-70% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 72-75% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

Core Work: 3 sets

3 Sets (Not for time)

10 Strict Toes to Bar

100m Farmers Carry (As heavy as possible)

20 Kettlebell Side Bends (Heavy)

30 Second Weighted Face Up Chinese Plank

Metcon (20 min cap)

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.

**Penalty for breaking: 10 burpee to bar