Kamp Lokal Nov 20, 2024

2 Sets

1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)

3 Sets

1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean

*Rest as needed between sets.

5 Sets

3 Snatch Pull @100-105% 1RM Snatch

*Rest as needed between sets.

Accessory:

3-4 Sets

10 Tempo Single Arm Dumbbell RDL (5 seconds down, 5 seconds up, per arm)

:30 Single Leg Banded Glute Bridge (per side)

-rest 2:00-2:30 between sets-

Metcon:

10 Wall Balls (20/14) (10/9)

10 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

20 Wall Balls (20/14) (10/9)

20 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

30 Wall Balls (20/14) (10/9)

30 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

40 Wall Balls (20/14) (10/9)

40 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

50 Wall Balls (20/14) (10/9)

50 Burpee Box Jump Overs (24/20)

Scaled:

8 Wall Balls (20/14) (10/9)

8 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

16 Wall Balls (20/14) (10/9)

16 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

24 Wall Balls (20/14) (10/9)

24 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

32 Wall Balls (20/14) (10/9)

32 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

40 Wall Balls (20/14) (10/9)

40 Burpee Box Jump Overs (24/20)