Kamp Lokal July 23, 2024

Strength:

3 Muscle Cleans + 5 Push Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

3 Muscle Cleans + 5 Push Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

3 Muscle Cleans + 5 Push Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

Strength:

Clean Pull + Hang Power Clean to Parallel+ Floating Clean + 1 Push Jerk + Jerk

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean

5 minutes (every minute on the minute)

Min 1: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 2: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 3: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 4: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 5: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Core:

3 sets, not for time:

25 GHD sit ups

0:60 Single Arm plank (0:30 each side)

20 Landmine Twist (10 each side)

Metcon: Row

3 sets:

90 seconds fast

90 second recovery pace

-straight into-

6 sets

60 seconds faster

60 second recovery pace

-straight into-

12 sets

30 seconds fastest

30 second recovery pace

-rest 3 more minutes til minute 36-

6 sets:

10 second sprint

-rest 80 seconds b/t sets-