Kamp Lokal Nov 26, 2024

3 Sets

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE

*Rest as needed between sets.

Push Jerk

Take 10-12 minutes to establish a heavy set of 2 Push Jerk.

-Rest 3 minutes-

20-10-5

Unbroken Push Jerk

*Rest 90 seconds between sets.

**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE

*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.

Metcon:

3 Sets:

AMRAP 4 Minutes

3 Box Jumps (30/24)

100m Run or 100m Row or 100m Ski

1 Power Snatch (135/95)

-rest 2 minutes b/t sets-

Scaled:

3 Sets:

AMRAP 4 Minutes

3 Box Jumps (24/20)

100m Run or 100m Row or 100m Ski

1 Power Snatch (115/80)

-rest 2 minutes b/t sets