Kamp LOKAL: March 12, 2024

2-3 Sets

50 Single Under

7 Empty Bar Deadlift

7 Empty Bar Power Snatch

7 Empty Bar Power Clean and Jerk

5 No Jump Burpee

-Then-

Warm Up to Clean and Jerk & Power Snatch weight.

4. Workout Prep

1 set (at workout pace):

10 Double Unders

2 Clean and Jerks (at workout weight)

2 Power Snatches (at workout weight)

2 Bar Facing Burpees

Barbell Prep

2-3 Sets

1:00 Row

10 Lateral Box Step Up (each leg)

10 Step Back Lunge (each leg)

Back Rack Barbell Step ups + Good Morning

10 Back Rack Barbell Step Ups + 8 Good Morning @ 7.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 9/10 RPE

*Back Rack Barbell Step Up 5 each leg.

*Score = Step Ups. Score Good Mornings in notes.

Metcon

6 sets (2 min cap each set)

50 Double Unders

Odd sets: 10 Clean and Jerks (95/65)

Even Sets: 10 Power Snatches (95/65)

10 Bar Facing Burpees

-Rest 1:00 between sets-

*Repeat from Monday February 27, 2023.

Workout Description Video:

Scaled:

Metcon

6 sets

35 Double Unders (2 min cap each set)

Odd sets: 10 Clean and Jerks (75/55)

Even Sets: 10 Power Snatches (75/55)

10 Bar Facing Burpees

-Rest 1:00 between sets-

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