Kamp Lokal Mar 24, 2025

METCON:

3 Rounds

3 Bar Muscle Ups

6 Burpee Box Get Overs (48/40)

-rest 2 minutes-

2 Rounds

6 Bar Muscle Ups

12 Burpee Box Jump Overs (30/24)

-rest 2 minutes-

1 Round

12 Bar Muscle Ups

18 Burpee Box Jump Overs (24/20)

Time Cap Each Set: 6 Mins

SCALED:

3 Rounds

2 Bar Muscle Ups

4 Burpee Box Get Overs (48/40)

-rest 2 minutes-

2 Rounds

3 Bar Muscle Ups

9 Burpee Box Jump Overs (30/24)

-rest 2 minutes-

1 Round

6 Bar Muscle Ups

12 Burpee Box Jump Overs (24/20)

Snatch Push Press + Pause Overhead Squat

5 Sets

3 Snatch Push Press + 3 Pause Overhead Squat

*Keep these light!

**Rest as needed between sets.

***3 second pause in the bottom of Overhead Squat.

High Hang Pause Power Snatch

5 Sets

3 High Hang Power Snatch @6-7/10 RPE

*5 Jump and Shrug w/Empty Barbell after each set.

**Pause for 3 seconds in the receive position.

***Rest as needed between sets.

Tempo Back Squat

5 Sets

3 Tempo Back Squat @5-7/10 RPE (Build in weight each set, but stick to the tempo)

*Rest as needed between sets.

-Then-

5 Sets

1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Rest as needed between sets.

Slow Snatch Pull

3 Sets

5 Slow Snatch Pull @8/10 RPE

*Slow off the ground to mid thigh and then jump and shrug.

**Rest as needed between sets.