Kamp LOKAL: Nov 08, 2023

Tall Clean 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE Scoring:

Hang Pause In the Hole Clean 3 Hang Pause In the Hole Clean @ 6/10 RPE 3 Hang Pause In the Hole Clean @ 6.5/10 RPE 2 Hang Pause In the Hole Clean @ 7/10 RPE 2 Hang Pause In the Hole Clean @ 7.5/10 RPE 1 Hang Pause In the Hole Clean @ 8/10 RPE 1 Hang Pause In the Hole Clean @ 8.5/10 RPE 1 Hang Pause In the Hole Clean @ 9/10 RPE *Pause for 2 seconds in the bottom of the squat. **Start from below the knee Scoring:

Metcon Metcon: 1000m Run Warm Up 5 Sets (1 Set Every 6 Minutes) 21/17 Calorie Row 7 Burpee Box Get Overs (48/42) 15/12 Calorie Row 7 Burpee Box Get Overs (48/42) 9/7 Calorie Row 1000m Jog Cool Down Scaled: 800m Run Warm Up 5 Sets (1 Set Every 6 Minutes) 18/15 Calorie Row 5 Burpee Box Get Overs (48/42)(OR 8 Burpee Box Jump Overs 30/24) 12/10 Calorie Row 5 Burpee Box Get Overs (48/42)(OR 8 Burpee Box Jump Overs 30/24) 6/4 Calorie Row 800m Jog Cool Down