Kamp Lokal October 14, 2024

5 Sets

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch

*Rest as needed between sets.

Power Snatch

5 Sets

1 Power Snatch @78-88% 1RM Power Snatch

*Rest as needed between sets.

Front Squat

3 Rounds

200m Run

20 Front Squats (75/55)

*Rest as needed between rounds.

-Then-

1 Front Squat @65% 1RM Front Squat

1 Front Squat @70% 1RM Front Squat

1 Front Squat @75% 1RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @85-90%% 1RM Front Squat

1 Front Squat @85-90%% 1RM Front Squat

*Score is the weights of single Front Squats.

4 Sets

5 Barbell Good Mornings @ 8-9/10 RPE + 10 Front Loaded Hip Extensions or Toe Elevated Double Dumbbell RDL @8-9/10 RPE

*Rest as needed between sets.

**Score is the weight of Good Mornings. Weight of Hip Extensions or Dumbbell RDL's in notes.

Metcon:

1000m Row @70% Effort

-Rest 3 minutes-

10x 200m Row @80% Effort

*Rest 30 seconds after each set.

1000m Row @90% Effort

*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).