Kamp LOKAL: March 13, 2024

1. Burgener Warm Up Clean - 3-5 reps of each movement.

2. Front Squat Skill Transfer Exercises - 3-5 reps of each movement

.3. 3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Split Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk

*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.

Clean and Jerk

1 Clean and Jerk @ 70% 1 RM Clean and Jerk

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

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

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

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

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

1 Clean and Jerk @ 85-90% 1 RM Clean and Jerk

Metcon

3 sets: ( 6 min cap each set)

12/10 Calorie Ski (OR Row)

8 Dumbbell Front Squats (2x50/35)

12/10 Calorie Ski (OR Row)

6 Dumbbell Push Press (2x50/35)

12/10 Calorie Ski (OR Row)

4 Dumbbell Thrusters (2x50/35)

12/10 Calorie Ski (OR Row)

2 Dumbbell Squat Clean Thrusters (2x50/35)

-rest until minute 8 before starting the next set-

Scaled:

Metcon

3 sets:

10/8 Calorie Ski (OR Row)

7 Dumbbell Front Squats (2x50/35)

10/8 Calorie Ski (OR Row)

5 Dumbbell Push Press (2x50/35)

10/8 Calorie Ski (OR Row)

3 Dumbbell Thrusters (2x50/35)

10/8 Calorie Ski (OR Row)

1 Dumbbell Squat Clean Thrusters (2x50/35)

-rest until minute 8 before starting the next set-

*Open Athletes, perform 2 time and score slowest set twice