Kamp Lokal June 24, 2024

Successory

3 Sets

10 Double Kettlebell Overhead Step Ups (perform all on one leg before switching to the next) (5 each leg)

15 Kneeling Dumbbell Push Press

5 Strict Toes to Bar + 5 Strict Pull Ups + 3 Strict Toes to Bar + 3 Strict Pull Ups

High Hang Muscle Snatch + 3 Position Snatch Balance

3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE

3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE

3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE

3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE

*3 Positions are quarter squat, parallel and full squat.

Power Snatch

2 “Receive Position” Power Snatch @ 60-63% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 65-68% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 70-73% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 75-75+% 1 RM Power Snatch

Squat Snatch

2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch

2 “Receive Position” Squat Snatch @ 78-80% 1 RM Snatch

2 “Receive Position” Squat Snatch @ 82-85% 1 RM Snatch

2 “Receive Position” Squat Snatch @ 85+% 1 RM Snatch

recieve one rep just below parallel and one rep in deep squat

Front Squat

10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75% 1RM Front Squat

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75+% 1RM Front Squat

Metcon (18 min cap)

5 Rounds

100 Double Unders

20 Toes to bar

10 Front Squats (185/125)

Scaled:

5 Rounds

75 Double Unders

15 Toes to bar

10 Front Squats (155/105)