Kamp Lokal October 4, 2024

(NEW CYCLE WK 5 DAY 4)

3 Sets

3 Snatch @65-70% 1RM Snatch

3 Sets

2 Snatch @75-78% 1RM Snatch

3 Sets

1 Snatch @80-85% 1RM Snatch

3 Sets

1 Snatch @85+% 1RM Snatch

*Rest as needed between sets.

3 Sets

5 Box Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:

3 Box Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

5 Sets:

1 Box Squat @80-90+% 1 RM Back Squat

Metcon (4 min cap each set)

3 Sets

2 Rounds

11 Overhead Squats (95/65)

9 Box Jumps (24/20) (no rebound)

7 Burpee Over Bar (lateral or facing)

-rest while partner goes (or 1:1) b/t sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

Scaled:

3 sets:

2 Rounds

9 Overhead Squats (95/65)

7 Box Jumps (24/20) (no rebound)

5 Burpee Over Bar (lateral or facing)

-rest while partner goes (or 1:1) b/t sets-