Kamp LOKAL: March 6, 2024

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

:30 Echo Bike (moderate)

10 Wall Ball (light)

:30 Echo Bike (moderate)

5 Single Arm Front Squat (light)

5 Single Arm Strict Press (light)

5 Single Arm Thruster (light)

-Then-

Warm Up to workout weight.

4. Workout Prep

1 Set: (at workout pace)

3/2 Calorie Echo Bike

3 Wall balls (at workout weight and height)

2 Thrusters (at workout weight)

EMOM 6 Minutes

Odd Minutes: 15 Wall balls (20/14) (10’)

Even Minutes: 12/10 Calorie Echo Bike

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 10 Thrusters (95/65)

Even Minutes: 12/10 Calorie Echo Bike

Scaled:

EMOM 6 Minutes

Odd Minutes: 12 Wall balls (20/14) (10’)

Even Minutes: 10/8 Calorie Bike Erg (OR 100m Run)

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 10 Thrusters (75/55)

Even Minutes: 10/8 Calorie Bike Erg (OR 100m Run)

BBG:

1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk

1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk

1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk

*Pause Power Clean: Pause in receive for 2 seconds.

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 @ 80% 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 @ 85% 1 RM Clean and Jerk

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