Kamp LOKAL: Oct 14, 2023

Warm up 3. Movement Prep/Activation and Increasing Heart Rate 8-12 minutes moving through: 1:00 Row OR Ski (moderate) 10 SIngle Arm Bench Press (moderate) 10 Alt. Leg V-Up 5 Abmat Sit Up -Then- Build to Dumbbell Bench Press weight. 4. Workout Prep 1 Set (at workout pace): 2 Dumbbell Bench Press (at workout weight) 2 GHD Sit Ups 3 Calorie Row (OR Ski) Scoring:

Clean and Jerk 2 Clean and Jerk Technique Work @ 5.5/10 RPE 2 Clean and Jerk Technique Work @ 6/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7/10 RPE 1 Clean and Jerk Technique Work @ 7.5/10 RPE 1 Clean and Jerk Technique Work @ 7.5/10 RPE Scoring:

Wide Stance Box Squat 3 Wide Stance Box Squat @ 6/10 RPE 3 Wide Stance Box Squat @ 7/10 RPE 3 Wide Stance Box Squat @ 8/10 RPE 3 Wide Stance Box Squat @ 9/10 RPE 3 Wide Stance Box Squat @ 10/10 RPE Scoring:

Metcon AMRAP 20 Minutes Even minutes: 10 Dumbbell Bench Press (2x50/35) Odd Minutes: 10 GHD Sit Ups or 12 MB situps (20/14) Max Calorie Row (OR Ski) Scaled: AMRAP 20 Minutes Even minutes: 7 Dumbbell Bench Press (2x50/35) Odd Minutes: 7 GHD Sit Ups or 10 MB situps Max Calorie Row (OR Ski)