Kamp LOKAL: Sept 05, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 25ft Sled Push (moderate) 10 Hanging Scap Retraction 3 Rope Sit to stand (OR 3-5 Chin Ups) 5 Single Arm Kettlebell Clean and Jerk (light to moderate) (each side) -Then- Warm Up to Kettlebell Clean and Jerk/Sled weights. Scoring:

High Hang Muscle Snatch 5 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE Scoring:

Block Pause Snatch 3 Block Pause Snatch @ 6/10 RPE 3 Block Pause Snatch @ 6/10 RPE 3 Block Pause Snatch @ 6.5/10 RPE 3 Block Pause Snatch @ 6.5/10 RPE 3 Block Pause Snatch @ 7/10 RPE *From above the knee. **Pause in the receive for 2 seconds. Scoring:

Metcon 3 rounds: (18min cap) 2 legless rope climbs 12 hang kettlebell clean and jerks (2x53/35) 100ft Sled Push Round 1: (325/280) Round 2: (280/235) Round 3: (235/190) *Weight is total of sled+weights on sled Scaled: 3 rounds: 2 rope climbs 12 hang kettlebell clean and jerks (2x44/26) 100ft Sled Push Round 1: (280/235) Round 2: (235/190) Round 3: (190/145) Scoring:

Gymnastics TEST DAY TEST DAY In 2 Minutes complete max reps of the following complex 3 Toes to Rings + 2 Kipping Ring Muscle Ups + 1 Ring Dip Score is total number for FULL complexes complete + reps of complex not completed **If you did 5 complexes then finished 3 Toes to Rings before time was up your score would be 5 Rounds + 3 Reps