Kamp LOKAL: Nov 18, 2023

Clean and Jerk 2 Clean and Jerk Technique Work @ 5.5/10 RPE 2 Clean and Jerk Technique Work @ 6/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7.5/10 RPE 1 Clean and Jerk Technique Work @ 7.5/10 RPE Scoring: Checkbox

Mayhem Gymnastics 3 rounds for quality: 50 Double Unders 15 Cross Overs Scoring: Checkbox

Metcon 6 sets 12 Dumbbell Bench Press (2x50/35) 1 Legless Rope Climb (OR 12 Ring Rows) 12 Calorie Ski 6 Strict Ring Dips 12 Dumbbell Bent Over Row (2x50/35) -rest 1:00 b/t sets- Scaled: 6 sets 8 Dumbbell Bench Press (2x50/35) 1 Halfway Legless Rope Climb (OR 8 Ring Rows) 8/6 Calorie Ski (OR Row) 6 Strict Ring Dips 8 Dumbbell Bent Over Row (2x50/35) -rest 1:00 b/t sets-6 sets 8 Dumbbell Bench Press (2x50/35) 1 Halfway Legless Rope Climb (OR 8 Ring Rows) 8/6 Calorie Ski (OR Row) 6 Strict Ring Dips 8 Dumbbell Bent Over Row (2x50/35) -rest 1:00 b/t sets-