Kamp LOKAL: March 16, 2024

AMRAP 20 Minutes (at easy/moderate recovery pace)

40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side)

20/16 Calorie Air Bike

40 Yard Single Arm Kettlebell Front Rack Carry (53/35) (each side)

20/16 Calorie Row (OR Ski)

40 Yard Single Arm Kettlebell Overhead Carry (53/35) (each side)

200m Jog

*Every 10yd and 10m is a rep.

Metcon

60 Calorie Row

40 Bar Facing Burpee

20 Snatch (135/95)

-Rest 4 minutes-

45 Calorie Row

30 Bar Facing Burpee

15 Snatch (185/125)

-Rest 3 minutes-

30 Calorie Row

20 Bar Facing Burpee

10 Snatch (205/145)

-Rest 2 minutes-

15 Calorie Row

10 Bar Facing Burpee

5 Snatch (225/155)

Scaled:

50 Calorie Row

30 Bar Facing Burpee

20 Snatch (115/80)

-Rest 4 minutes-

35 Calorie Row

25 Bar Facing Burpee

15 Snatch (155/105)

-Rest 3 minutes-

20 Calorie Row

15 Bar Facing Burpee

10 Snatch (185/125)

-Rest 2 minutes-

15 Calorie Row

10 Bar Facing Burpee

5 Snatch (205/135)

*Snatch % should be 50 to 80%

• *Target Time set 1: sub 7/8 minutes

• *Target Time set 1: sub 6/7 minutes

• *Target Time set 1: sub 4/5 minutes

• *Target Time set 1: sub 3 minutes

• Time Cap set 1: 9/10 minutes

• Time Cap set 1: 8/9 minutes

• Time Cap set 1: 6/7 minutes

• Time Cap set 1: 4 minute