Kamp Lokal October 11, 2024

Clean and Jerk

3 sets

1 Clean & Jerk @60-65% 1RM Clean & Jerk

3 sets

1 Clean & Jerk @70-80% 1RM Clean & Jerk

3 sets

1 Clean & Jerk @85-90% 1RM Clean & Jerk

3 sets

1 Clean & Jerk @90-93% 1RM Clean & Jerk (OR RPE 9/10 if that % isn't happening)

*Rest as needed between sets

Back Squat

30 Back Squat @80-85% of 1RM Back Squat

-OR-

50 Back Squat @65-68% of 1RM Back Squat

*Break up into manageable sets that allow for short rest periods.

Metcon Partner Throwdown Friday!

4 Sets: (1 set every 10 minutes)

Partner 1: 200m Run

Partner 2: 10 Thrusters (115/80)

-straight into-

Partner 1: 250m Ski (OR Row)

Partner 2: 10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (24”/20”)

-straight into-

Partner 1: 50 Double Unders

Partner 2: 5 Bar Muscle Ups

*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements

Individual Version:

4 Sets: (1 set every 10 minutes)

200m Run

10 Thrusters (115/80)

250m Ski (OR Row)

10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (24”/20”)

50 Double Unders

5 Bar Muscle Ups

Scaled:Partner Throwdown Friday!

4 Sets: (1 set every 10 minutes)

Partner 1: 200m Run

Partner 2: 10 Thrusters (95/65)

-straight into-

Partner 1: 250m Ski (OR Row)

Partner 2: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”)

-straight into-

Partner 1: 30 Double Unders

Partner 2: 3 Bar Muscle Ups

Scaled Individual:

Individual Version:

4 Sets: (1 set every 10 minutes)

200m Run

10 Thrusters (95/65)

250m Ski (OR Row)

10 Dumbbell Box Step Overs (2x40/25) (24”/20”)

30 Double Unders

3 Bar Muscle Ups