Kamp Lokal July 9, 2024

Strength: 5 sets

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

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

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

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

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

Strength 5 sets 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Clean & Jerk

5 Minutes (Every minute on the minute)

1 Clean and Jerk @ 75% 1RM Clean and Jerk

Metcon (20 min including built in resst)

For Time

15/12 Calorie Echo Bike

10 Bar Muscle Ups

Max Unbroken Wall Balls 20/14 (10/9)

-Rest 1 minute b/t sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)

Scaled:

For Time

12/10 Calorie Echo Bike

7 Bar Muscle Ups

Max Unbroken Wall Balls 20/14 (10/9)

-Rest 1 minute b/t sets-

*Continue to repeat the Triplet until you reach 120 Wall Balls (20/14)