Kamp LOKAL: Oct 11, 2023

Warm up 2-3 Sets 15ft Toes out walk 15ft Toes in walk 15ft Heels walk 15ft Toes walk 1:00 Jog 10 No Jump Burpee :30 Row (moderate) Scoring: Checkbox

Tall Power Clean 3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE *1st Rep: 2", 2nd Rep: 4", 3rd Rep 6" Scoring: Checkbox

Clean Pull Front the blocks + Pause Squat Clean + Push Jerk 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE *Pause in the bottom of the squat for 2 seconds. Scoring: Checkbox

Barbell Front Rack Step Ups 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE Scoring: Checkbox

Metcon (25 min cap) 1 Mile Run 2000m Row 50 Burpees to 6 inch Target