Kamp Lokal Mar 15, 2025

Metcon:

5 rounds at easy/moderate pace

100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on treadmill)

100ft Sled Push (moderate) (OR 20 Air Squats)

2 Minute Row

4 Turkish Get Up (53/35) (each arm)

2 Minute Bike

SATURDAY LIFTING:

IF you are repeating the Open workout Monday and want to score as high as possible in the Open each week, then simply perform the Recovery workout today and be done!

IF you are happy with your score, don’t plan on repeating, or plan to train more through the Open than most, then perform the lifting below!

OPTION A

Build to a heavy single Snatch and Clean & Jerk

Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that's ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

OPTION B

Power Snatch and Power Clean + Push Jerk waves.

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

Power Snatch

Wave 1

1 Power Snatch @6.5/10 RPE

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

Wave 2

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

Wave 3

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

1 Power Snatch @8.5/10 RPE

1 Power Snatch @9/10 RPE

*Rest as needed between waves.

Power Clean + Push Jerk

Wave 1

1 Power Clean + 1 Push Jerk @6.5/10 RPE

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

Wave 2

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

1 Power Clean + 1 Push Jerk @8/10 RPE

Wave 3

1 Power Clean + Push Jerk @7.5/10 RPE

1 Power Clean + Push Jerk @8/10 RPE

1 Power Clean + Push Jerk @8.5/10 RPE

1 Power Clean + Push Jerk @9/10 RPE

*Rest as needed between waves.

OPTION C

Build to a moderate Snatch and Clean & Jerk.

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

Snatch

Slowly build up to a single Snatch @70-80% 1RM Snatch

-Then-

5 Sets

1 PERFECT Snatch @70-80% 1RM Snatch

Clean & Jerk

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk

-Then-

5 Sets

1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk

Accessory Work

3 Sets

10 Barbell Back Extensions

10 Bumper Plate Around the World

10 Barbell Heel elevated Front Squats

5 Tall Box Jumps

*Log weight and height in notes.

**You will see barbell back extensions every Saturday. Make sure to increase weight each week, even if its 2.5 lbs!