Kamp LOKAL: Oct 4, 2023

Warm up 2-3 Sets 1:00 Cardio (moderate) 20 Alternating Leg V-Up 5 No Jump Burpee 10 shrugs in handstand into 2 Controlled Negative Handstand Push Up 5 Kip to Swing 1 halfway rope climb Scoring:

Muscle Clean 3 Muscle Cleans @ 6/10 RPE 3 Muscle Cleans @ 6.5/10 RPE 3 Muscle Cleans @ 7/10 RPE 3 Muscle Cleans @ 7/10 RPE 3 Muscle Cleans @ 7/10 RPE Scoring:

Clean Pull + Pause Power Clean + Pause Push Jerk 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE *Pause in bottom of clean for 2 seconds. **Pause in the receive of the push jerk for 2 seconds. Scoring:

Front Rack Barbell Walking Lunge Steps 16 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 8/10 RPE Scoring:

Metcon Metcon (13 min cap) 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Bar Muscle Ups 10 Rope Climbs Scaled: 40 Toes to Bar 30 Burpee to Bar (6” reach) 20 Strict Handstand Push Ups 10 Bar Muscle Ups 5 Rope Climbs