Kamp Lokal May 27, 2024

Accessory:

2 Sets

20 Single Leg Kettlebell Deadlifts (10 each leg)

30 Dumbbell Push Press (this will be tough. Perform these as fast as possible. Staying a little lighter is fine. Speed is the goal)

:30 Dead Hang + 7 Strict Pull Up + :30 Dead Hang

Strength

5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch

Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

5 Minuetes (Every minute on the minute)

Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch

Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch

5 Minutes (Every minute on the minute)

Min 1: 1 Squat Snatch @ 70-73% 1RM Snatch

Min 2: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 3: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 4: 1 Squat Snatch @ 80-85% 1RM Snatch

Min 5: 1 Squat Snatch @ 80-85% 1RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

Front Squats

10 Front Squat @ 5.5/10 RPE

-Then-

Front Squats

6 Minutes (Every minute on the minute)

Min 1: 5 Front Squats @ 68-72% 1RM Front Squat

Min 2: 5 Front Squats @ 68-72% 1RM Front Squat

Min 3: 5 Front Squats @ 68-72% 1RM Front Squat

Min 4: 5 Front Squats @ 68-72% 1RM Front Squat

Min 5: 5 Front Squats @ 68-72% 1RM Front Squat

Min 6: 5 Front Squats @ 68-72% 1RM Front Squat

Metcon: (MURPH)

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 1 mile Run

• 100 Pull-ups

• 200 Push-ups

• 300 Squats

• 1 mile Run

Workout Description Video:

https://www.youtube.com/watch?v=cJVCPc-O8Ok&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=26