Kamp LOKAL: March 18, 2024

Warm up

3:00 Jog

-Into-

2-3 Sets

10 Ring Kip to Swing

5 Tempo Ring Dip

5 Negative Handstand Push Up

15 Air Squat

5 Lateral Box Step Up (each leg)

-Then-

Warm Up to full movements.

Metcon (17 min cap)

4 Rounds

9 Ring Muscle Ups

12 Shuttle Runs (50ft)

15 Strict Handstand Push Ups

18 Pistols

Workout Description Video:

https://www.youtube.com/watch?v=TjGwajBAJr4&list=PLvAVwtyBkTrQ8jSsSaRV9LUPP89jFw0NZ&index=13\

Scaled:

4 Rounds

6 Ring Muscle Ups

9 Shuttle Runs (50ft)

12 Strict Handstand Push Ups

15 Pistols (start on different leg each rounds)

Snatch

1 Snatch @ 60% 1 RM Snatch

1 Snatch @ 65% 1 RM Snatch

1 Snatch @ 60% 1 RM Snatch

1 Snatch @ 65% 1 RM Snatch

1 Snatch @ 70% 1 RM Snatch

1 Snatch @ 65% 1 RM Snatch

1 Snatch @ 70% 1 RM Snatch

1 Snatch @ 75% 1 RM Snatch

Front Squat

1 Front Squat @ 65-75% 1 RM Front Squat

1 Front Squat @ 75-85% 1 RM Front Squat

1 Front Squat @ 85-90% 1 RM Front Squat

1 Front Squat @ 90-95+% 1 RM Front Squat