Kamp LOKAL: Sept 04, 2023

Warm up 4. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Jog 10 Kip to Swing 5 Box Dip 10 Single Arm High Pull (each arm, moderate) -Then- Warm up to Dumbbell Snatch weight w/1 Bar Muscle Up or Pull ups after each set. Scoring:

Back Squat 5 Back Squat @ 6/10 RPE 4 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 10 Back Squat @ 6.5/10 RPE 10 Back Squat @ 7/10 RPE Scoring:

Bench Press 5 Bench Press @ 6/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE 10 Bench Press @ 6.5/10 RPE 10 Bench Press @ 7/10 RPE Scoring:

Deadlift 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE 10 Deadlift @ 6.5/10 RPE 10 Deadlift @ 7/10 RPE Scoring:

Helen Metcon 15 min cap 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups RX + OPTIONS HELEN RX COMPETE (15 min cap) 3 Rounds 400m Run 12 Bar Muscle Ups 21 Dumbbell Snatches (50/35) Scaled 400m Run 6 Bar Muscle Ups 12 Dumbbell Snatches (50/35) Scoring: