Kamp LOKAL: Nov 21, 2023

Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1:00 Row (moderate)

10 Single Arm Dumbbell High Pull (moderate, each arm)

5 Single Leg Dumbbell RDL (moderate, each arm)

5 Box Jump w/Step Down (build in height each set)

-Then-

Warm Up to Power Clean weight.

Workout Prep

1 set (at workout pace):

2 Box Jumps (at workout height)

1 Power Cleans (at workout weight)

3 Hang Snatch @RPE 7

2 Hang Snatch @ RPE 7.5

1 Hang Snatch @RPE 8

1 Hang Snatch @RPE 8.5

Mayhem Gymnastics

6 minute EMOM:

Minute One: 40 seconds of Singles

Minute Two: 30 seconds of Double Unders

Minute Three: 20 seconds of Crossovers

AMRAP 7 Minutes

5 Box Jumps (30/24)

3 Power Cleans (185/125)

Scaled:

AMRAP 7 Minutes

5 Box Jumps (24/20)

3 Power Cleans (155/105)