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Kamp Lokal Nov 08, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 7, 2024
  • 1 min read

Strength

Power Clean

12 minutes to build to a heavy triple.


-Then-


10 Minutes (New set every 30 seconds)

1 Power Clean @75-78% of the heavy triple.


Back Squat

5 Sets

3 Back Squat @73-78% 1RM Back Squat

*Rest as needed between sets.


Front Squat

5 Sets

3 Front Squat @78-83% 1RM Front Squat

*Rest as needed between sets.


Metcon:

AMRAP 9 Minutes

3 Squat Cleans (155/105)

1 Wall Walks

3 Squat Cleans (155/105)

2 Wall Walks

3 Squat Cleans (155/105)

3 Wall Walks

6 Squat Cleans (155/105)

4 Wall Walks

6 Squat Cleans (155/105)

5 Wall Walks

6 Squat Cleans (155/105)

6 Wall Walks

9 Squat Cleans (155/105)

7 Wall Walks


Scaled:

AMRAP 9 Minutes

3 Squat Cleans (135/95)

1 Wall Walk

3 Squat Cleans (135/95)

1 Wall Walk

3 Squat Cleans (135/95)

2 Wall Walks

6 Squat Cleans (135/95)

2 Wall Walks

6 Squat Cleans (135/95)

3 Wall Walks

6 Squat Cleans (135/95)

3 Wall Walks

9 Squat Cleans (135/95)

4 Wall Walks

9 Squat Cleans (135/95)

4 Wall Walks.

9 Squat Cleans (135/95)

5 Wall Walks….

 
 
 

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