Kamp LOKAL: July 19, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 15 Abmat Sit Up 10 Wall Ball (light) Workout Prep 1 Set: (at workout pace) 5 Wall Balls (at workout weight) 3 GHD Sit Ups 5/4 Calorie Row Scoring: Checkbox

Clean and Jerk 2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8/10 RPE Scoring: Load

Pause Front Squat + Front Squat 2 Pause Front Squat + 3 Front Squat @ 7/10 RPE 2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE *Pause is a 3 sec hold at the bottom. Scoring: Load Metcon: 15min cap 50 Wall Balls (20/14) (10'/9') 30 GHD Sit Ups 50/40 Calorie Row 30 GHD Sit Ups 50 Wall Balls (20/14) (10'/9') Scaled: 40 Wall Balls (20/14) 20 GHD Sit Ups 40/32 Calorie Row 20 GHD Sit Ups 40 Wall Balls (20/14)