Kamp LOKAL: Nov 06, 2023

Front Squat 3 Front Squat @ 6/10 RPE 3 Front Squat @ 6.5/10 RPE 2 Front Squat @ 7/10 RPE 2 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPE Scoring:

Dumbbell Bench Press 10 Dumbbell Bench Press @ 6/10 RPE 10 Dumbbell Bench Press @ 7/10 RPE 8 Dumbbell Bench Press @ 8/10 RPE 8 Dumbbell Bench Press @ 8.5/10 RPE Scoring:

Clean Deadlift 3 Clean Deadlift @ 6/10 RPE 3 Clean Deadlift @ 7/10 RPE 2 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 8.5/10 RPE 1 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 9.5/10 RPE 1 Clean Deadlift @ 10/10 RPE *No hook or mixed grip. Scoring:

Metcon Metcon: 9 min cap per set 21-15-9 (Female Cals 18-12-6) Calorie Assault Bike Hang Power Cleans (135/95) -Rest 1:1- 21-15-9 (Female Cals 18-12-6) Calorie Assault Bike 15-9-3 Hang Power Cleans (185/125) Scaled: 21-15-9 (18-12-6) Calorie Assault Bike Hang Power Cleans (115/80) -Rest 1:1- 21-15-9 (18-12-6) Calorie Assault Bike 15-9-3 Hang Power Cleans (155/105) Target is sub 6min Sub Echo Bike 18-12-6 (15-10-5) for Rx’d if needed