Kamp LOKAL: March 11, 2024

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1:00 Bike Erg (moderate)

5 Box Jump w/Step Down (increase height each set)

10 Hanging Scap Retractions

5 Kip to Swing

5 Inchworm w/Push Up

:15 Wall Facing Handstand Hold

-Then-

Warm up Toes to Bar, Bar Muscle Up and Wall Walk.

4. Workout Prep

1 set (at workout pace):

3 Calorie Bike Erg

3 Box Jump Overs (at workout height)

3 Toes to Bar

2 Bar Muscle Up

1 Max Wall Walks

5 Sets (0:40 on/0:20 off) (20 minutes)

Minute 1: Max Calorie Bike Erg

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)

Minute 4: Max Wall Walks

*Max Toes to Bar in minute: 20 aka stop if you get to 20.

**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

SCORE = 4 Boxes (put your total reps per movement in each box)

Score 1 - total calorie

Score 2 - total box jump overs

Score 3 - total toes to bar / burpee pull ups

Score 4 - total wall walks

Workout Description Video:

1 Pause Snatch @ 70-75% 1 RM Snatch

1 Pause Snatch @ 75-80% 1 RM Snatch

1 Pause Snatch @ 80-85% 1 RM Snatch

1 Pause Snatch @ 75-80% 1 RM Snatch

1 Pause Snatch @ 80-85% 1 RM Snatch

*Pause for 2 seconds in the receive.

4 Front Squats @ 70-75% 1 RM Front Squat

4 Front Squats @ 75-80% 1 RM Front Squat

*:20 Hold on the last repetition.

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