Kamp LOKAL: Oct 7, 2023

Warm up 8 min amrap 1:00 Row (moderate) 5 Inchworms 15 Banded Good Morning 5 Dumbbell Suitcase Deadlifts (each side) (light to moderate) -Then- Warm Up to Deadlift weight. Workout Prep 1 Set (at workout pace): 2 Bar Facing Burpee 2 Deadlift (at workout weight Scoring:

Snatch 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE Scoring:

Clean and jerk 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7/10 RPE Scoring:

Back Rack Barbell Step ups 16 Back Rack Barbell Step Up @ 6.5/10 RPE 16 Back Rack Barbell Step Up @ 7/10 RPE 16 Back Rack Barbell Step Up @ 7.5/10 RPE 16 Back Rack Barbell Step Up @ 8/10 RPE Scoring:

Metcon Metcon ( 6 min cap each set ) 2 Sets 3 Rounds 10 Bar Facing Burpees 10 Deadlift (225/155) -Rest 2 minutes b/t sets Scaled: 2 Sets 3 Rounds 7 Bar facing burpees 7 Deadlift (225/155) or 10 (185/125) Rest 2 min between sets