Kamp LOKAL: July 17, 2023

Warm up 2-3 Sets 1:00 Jog 10 Single Arm Strict Press (each arm, light-moderate) 5-10 Ring Kip to Swing 3-5 Tempo Ring Dip (2-3 second down and controlled up) -Then- Warm Up to Shoulder to Overhead weight. 3. Barbell Prep A) Burgener Warm up Snatch - 3-5 reps at each position 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside – “BAR CLOSE” 3. Muscle snatch – “STRONG TURNOVER” 4. Snatch land – “FOOT WORK” 2”, 4”, 6” 5. Snatch drop – “FOOT WORK” Scoring: Checkbox Pause Snatch Pull + Snatch Pull + Pause Snatch 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE *Pause Snatch Pull: pause at the top of the extension for 1 second. **Pause Snatch: pause in the receiving position for 3 seconds. Scoring: Load Back Squat 5 Back Squat @ 6.5/10 RPE 5 Back Squat @ 7/10 RPE 5 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8.5/10 RPE 3 Back Squat @ 9/10 RPE Scoring: Load Metcon (3:30 Cap Each Set) 3 Sets 10 Double Dumbbell Back Extension w/Double Dumbbell Row at the top of each rep 20 Bumper Plate Around The Worlds (10 each direction) 5 Ring Support Knee Ups with a Ring Dip at the top of each rep 5 sets 300m Run 10 Shoulder to Overhead (135/95) 5 Ring Muscle Ups -Rest :90 between sets- Scaled: 5 sets 250m Run 10 Shoulder to Overhead (115/80) 4 Ring Muscle Ups /4 Bar Muscle ups/ 4 Burpee Pull ups -Rest :90 between sets- Scoring: Time