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Kamp Lokal Jun 14, 2025

  • Writer: Mark Go
    Mark Go
  • Jun 13
  • 1 min read

METCON:


For Time:

20/16 Calorie Echo Bike

20 Bar Muscle Ups

20/16 Calorie Echo Bike


Time Cap: 5 minutes


SCALED:


For Time:

15/12 Calorie Echo Bike

15 Bar Muscle Ups

15/12 Calorie Echo Bike



Snatch


1 Snatch @6/10 RPE

1 Snatch @7/10 RPE

1 Snatch @8/10 RPE

1 Snatch @6/10 RPE

1 Snatch @7/10 RPE

1 Snatch @8/10 RPE

1 Snatch @6/10 RPE

1 Snatch @7/10 RPE

1 Snatch @7-8/10 RPE

*Rest as needed between sets.



Clean & Jerk


1 Clean and 1 Jerk @6/10 RPE

1 Clean and 1 Jerk @7/10 RPE

1 Clean and 1 Jerk @8/10 RPE

1 Clean and 1 Jerk @6/10 RPE

1 Clean and 1 Jerk @7/10 RPE

1 Clean and 1 Jerk @7-8/10 RPE

*Rest as needed between sets.



Box Squats


5 Back Rack Box Squat @7-8/10 RPE

5 Back Rack Box Squat @7-8/10 RPE

5 Back Rack Box Squat @7-8/10 RPE

5 Back Rack Box Squat @7-8/10 RPE

5 Back Rack Box Squat @7-8/10 RPE

*Rest as needed between sets.



Accessory Work


3 Sets

5 Tall Box Jumps

10 Nordic Hamstring Curls

*Rest as needed between sets.

 
 
 

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