Kamp Lokal Nov 22, 2024

Take 12 minutes to build to a heavy double Power Clean.

-Then-

20 Sets (New set every :30)

1 Power Clean @80-85% of established double for the day.

II 5 Sets

3 Back Squat @79-84% 1RM Back Squat

*Rest as needed between sets.

III.5 Sets

3 Front Squat @84-89% 1RM Front Squat

*Rest as needed between sets.

Metcon (3 min cap each set)

6 Sets

18 Calorie Ski

12 Toes to Bar

6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)

-rest 1:1 b/t sets-

Scaled: (3 min cap each set)

6 sets

15 Calorie Ski

9 Toes to Bar

3 Strict Handstand Push Ups (OR 6 Kipping Handstand Push Ups)

-rest 1:1 b/t sets-