Kamp LOKAL: Oct 3, 2023

Warm up Warm up: 2 Sets Row 1:00 easy Bike 1:00 easy Row :30 moderate Bike :30 moderate Row :15 fast Bike :15 fast Scoring: Accessory Accessory: 3 Sets 100ft Kettlebell Over Under Carry (50ft each arm) 15 Barbell Curls 20 Lateral Single Leg Ski Jumps (as fast as possible) Scoring: Below the knee muscle Snatch 3 Below the Knee Muscle Snatch @ 6.5/10 RPE 3 Below the Knee Muscle Snatch @ 6.5/10 RPE 3 Below the Knee Muscle Snatch @ 7/10 RPE 3 Below the Knee Muscle Snatch @ 7/10 RPE 3 Below the Knee Muscle Snatch @ 7/10 RPE Scoring: Block Snatch Pull + Block Pause Snatch + Block Snatch 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 6.5/10 RPE 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7/10 RPE 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7.5/10 RPE 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7/10 RPE 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7.5/10 RPE 1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 8/10 RPE *Block set up where bar is above the knee. **Pause in bottom of snatch for 2 seconds. Scoring: Metcon Metcon: 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike) Even Sets: 25/20 Calorie Row Scaled: 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike) Even Sets: 20/16 Calorie Row