Kamp Lokal July 29, 2024

Strength:

1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

*Hang Pause Snatch: Pause in the receive for 3 seconds.

Snatch:

5 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 80-83% 1 RM Snatch

Min 2: 1 Snatch @ 80-83% 1 RM Snatch

Min 3: 1 Snatch @ 80-83% 1 RM Snatch

Min 4: 1 Snatch @ 80-83% 1 RM Snatch

Min 5: 1 Snatch @ 80-83% 1 RM Snatch

Metcon:

Partner Workout:

AMRAP 10 Minutes

150/125 Calorie Echo Bike (while partner performs Dumbbells Farmers Hold (2x100/70))

-in remainder of 10 minutes-

Max Rep Deadlifts (315/225)

*Switch as desired on bike and deadlifts

*Score Echo Bike Completion Time in notes

Individual version:

AMRAP 8 Minutes

4 rounds

20/16 Calorie Echo Bike

30 Second Dumbbell Farmers Hold (2x100/2x70)

-in remainder of 8 minutes-

Max Rep Deadlifts (315/225)

Scaled:

Partner Workout

AMRAP 10 Minutes

125/100 Calorie Echo Bike (while partner holds Dumbbells (2x70/50))

-in remainder of 10 minutes-

Max Rep Deadlifts (275/185)

*Switch as desired on bike

**Tiebreak score = time on bike

**2 Scores - Time for Echo Bike completion and Deadlifts rep total

*(Score Echo Bike time in notes)

Individual version:

AMRAP 8 Minutes

4 rounds

16/13 Calorie Echo Bike

:30 Second Farmers Hold (2x70/50)

-in remainder of 8 minutes-Max Rep Deadlifts (275/185)

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