Kamp Lokal May 03, 2024

Snatch Grip Pushpress

Build to a tough but strong set of 5 Snatch Grip Push Press

*Good confident position overhead

Power Snatch

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Metcon: 5 min cap each set

Primer:

Every 3:00 (4 sets)

100ft Sled Push (empty)

15 GHD’s (parallel)

*Jog with the sled, don’t sprint

-rest 2:00-

4 sets:

100ft Sled Drag (235/190)

10 Strict Toes to Bar

100ft Sled Drag (235/190)

15 Toes to Ring

-rest 2:00 between sets-

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

4 sets:

8 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Left Leg)

8 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Right Leg)

16 Hip Extensions

-rest as needed b/t sets-

Workout Description Video:

https://www.youtube.com/watch?v=FId01rHxWZw&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=3

Scaled: 5 min cap each

Primer:

Every 3:00 (4 sets)

50ft Sled Push (empty)

10 GHD’s (parallel)

*Jog with the sled, don’t sprint

-rest 2:00-

4 sets:

100ft Sled Drag (190/135)

5 Strict Toes to Bar

100ft Sled Drag (190/135)

10 Toes to Ring

-rest 2:00 between sets-

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

4 sets:

6 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Left Leg)

6 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Right Leg)

12 Hip Extensions

-rest as needed b/t sets-