Kamp Lokal June 12, 2024

Successory 3 sets

10 Dumbbell Front Foot Elevated Lunge (really let the front knee move forward) (5 each side)

24 Kettlebell Side Bends (HEAVY) (12 each side)

2x 2 Wall Walk + :10 Handstand Hold + 50ft Double Dumbbell Overhead Carry

Pressing Snatch Balance

3 Pressing Snatch Balance @ 5/10 RPE

3 Pressing Snatch Balance @ 5/10 RPE

3 Pressing Snatch Balance @ 5/10 RPE

3 Pressing Snatch Balance @ 5/10 RPE

Snatch Push Press + Overhead Squat + Snatch Balance

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75% 1 RM Snatch

Snatch Balance

6 Minutes (Every minute on the minute)

Min 1: 1 Snatch Balance @ 78% 1 RM Snatch

Min 2: 1 Snatch Balance @ 80% 1 RM Snatch

Min 3: 1 Snatch Balance @ 82% 1 RM Snatch

Min 4: 1 Snatch Balance @ 85% 1 RM Snatch

Min 5: 1 Snatch Balance @ 88% 1 RM Snatch

Min 6: 1 Snatch Balance @ 88+% 1 RM

Snatch Pull + Jump Complex

3 Snatch Speed Pull Singles @ 95% 1 RM Snatch

3 Snatch Speed Pull Singles @ 100% 1 RM Snatch

3 Snatch Speed Pull Singles @ 100% 1 RM Snatch

*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.

Metcon (16 min cap each set)

Teams of 2:

2 sets:

100 Wall Balls (20/14)

200 Double Unders

30 Bar Muscle Ups

200ft Handstand Walk

10 Legless Rope Climbs

-rest 5 minutes b/t sets-

*Split all reps as desired

Individual Version:

2 sets:

50 Wall Balls (20/14)

100 Double Unders

15 Bar Muscle Ups

100ft Handstand Walk

5 Legless Rope Climbs

-rest 5 minutes b/t sets-

Scaled:

Teams of 2:

2 sets:

80 Wall Balls (20/14)

160 Double Unders

20 Bar Muscle Ups

120ft Handstand Walk

6 Legless Rope Climbs

-rest 5 minutes b/t sets-

*Split all reps as desired

Individual Version:

2 sets:

40 Wall Balls (20/14)

80 Double Unders

10 Bar Muscle Ups

60ft Handstand Walk

3 Legless Rope Climbs

-rest 5 minutes b/t sets