Kamp LOKAL: March 4, 2024

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

:30 Row (Easy)

:20 Row (Moderate)

:10 Row (Fast)

25 Single Under

25 Double Under

4. Workout Prep

1 set (at workout pace):

100m Row (at workout pace)

15 Double Unders (MUST Be unbroken)

15 Single Unders (MUST Be unbroken)

5 rounds (12 min cap)

250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)

25 Double Unders (MUST Be unbroken)

25 Single Unders (MUST Be unbroken)

*1:44/500m for men and 1:58/500m pace for women

Scaled:

5 rounds

250m row (MUST be Sub 0:58 for Men and Sub 1:07 for Women)

25 Double Unders

25 Single Unders

Pause Snatch Full

1 Pause Snatch @ 70% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 85% 1 RM Snatch

1 Pause Snatch @ 90% 1 RM Snatch

*Pause in receive for 2 seconds.

Front Squats

4 Front Squats @ 70% 1 RM Front Squat

4 Front Squats @ 70% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat

*:20 Hold after last repetition on each