Kamp LOKAL: Oct 10, 2023

1 Set: (at workout pace)

100m Ski (OR 100m Row)

5 Double Unders

1 Sandbag Cleans (100/70)

3/2 Calorie Echo Bike

Accessory 3 Sets 10 Seated Double Dumbbell Z Press 6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward) Scoring: Checkbox

Pressing Snatch Balance 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE Scoring: Checkbox

Snatch Pull + Hang Snatch High Pull + Hang Pause Power Snatch 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE *Pause in receive for 2 seconds on the Hang Power Snatch. Scoring: Checkbox

Metcon AMRAP 15 Minutes 500m Ski (OR 500m Row) 50 Double Unders 10 Sandbag Cleans (100/70) 25/20 Calorie Echo Bike 50 Double Unders 10 Sandbag Cleans (100/70) AMRAP 15 Minutes 400m Ski (OR 400m Row) 40 Double Unders 7 Sandbag Cleans (100/70) (OR 10 at 70/50) 20/16 Calorie Echo Bike 40 Double Unders 7 Sandbag Cleans (100/70) (OR 10 at 70/50)