Kamp Lokal June 3,2024

I Barbell Front rack Drop Lunge (L+R =2 Reps)

10 Barbell Front Rack Drop Lunge (heavy) @ 7/10 RPE

10 Barbell Front Rack Drop Lunge (heavy) @ 8/10 RPE

10 Barbell Front Rack Drop Lunge (heavy) @ 8.5/10 RPE

10 Barbell Front Rack Drop Lunge (heavy) @ 8.5/10 RPE

10 Barbell Front Rack Drop Lunge (heavy) @ 9/10 RPE

*5 each leg.

Successory Work 3 Sets:

100ft Overhead Barbell Carry (Perform 5 strict press every 25 feet)

3x (3 RDL + 3 Barbell Row)

30 Calf Raise

Hang Clean + Push Press

5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean

Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean

Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean

Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Power Clean + Push Jerk

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Clean and Jerk

1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

Metcon: 7 min cap each set

6 Rope Climbs

-Straight into-

3 Rounds

10 Overhead Squats (95/65)

10 Calorie Echo Bike

-rest 1:1-

30 Overhead Squat (95/65)

-Straight into-

3 Rounds

2 Rope Climbs

10 Calorie Echo Bike

-rest 1:1-

30 Calorie Echo Bike

-Straight into-

3 Rounds

10 Overhead Squat (95/65)

2 Rope Climbs

*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)

**We are encouraging you to breaks the 30 overhead squats into 2-3 sets

Scaled 7min cap each set:

4 Rope Climbs

-Straight into-

3 Rounds

10 Overhead Squats (75/55)

7 Calorie Echo Bike

-rest 1:1-

30 Overhead Squat (75/55)

-Straight into-

3 Rounds

1 Rope Climb

7 Calorie Echo Bike

-rest 1:1-

21 Calorie Echo Bike

-Straight into-

3 Rounds

10 Overhead Squat (75/55)

1 Rope Climb