Kamp Lokal Jun 14, 2025

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.