Kamp LOKAL: Sept 06, 2023

Warm up 2-3 Sets 1:00 Row OR Ski (moderate) 5 Wall Ball (light) 10 Hanging Scap Retractions 5 Single Leg Dumbbell RDLs (moderate) (each side) 20 Alt. Leg V-Up -Then- Warm Up to Sandbag Clean weight with 2 Chest to Bar Pull Ups or Toes to bar after each set. 5. Workout Prep 1 Set: (at workout pace) 1 Sandbag Cleans (at workout weight) 3 Chest to bar Pull Ups 6 Toes to bar 9 Wall Balls (at workout weight) Scoring:

Muscle Cleans 5 Muscle Cleans @ 6/10 RPE 5 Muscle Cleans @ 6/10 RPE 5 Muscle Cleans @ 6/10 RPE 5 Muscle Cleans @ 6/10 RPE Scoring:

Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE *Pause in receive for 2 seconds on both pause movements. Scoring:

Front Rack Barbell Walking Lunge Steps 20 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 20 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE 20 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE 20 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE Scoring:

For Time For time 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) 20 Chest to bar Pull Ups 40 Toes to bar 80 Wall Balls (20/14) 40 Toes to bar 20 Chest to bar Pull Ups 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) Scaled: For time 10 Sandbag Cleans (100/70) (OR 10 Power Cleans (155/105)) 15 Chest to bar Pull Ups 30 Toes to bar 60 Wall Balls (20/14) 30 Toes to bar 15 Chest to bar Pull Ups 10 Sandbag Cleans (100/70) (OR 10 Power Cleans (155/105) Scoring:

Accessory Work Accessory work: 3-4 Sets: 8 Strict Pullups (weighted if possible - heavier than last week) @ 8/10 RPE -rest 2 minutes b/t sets- 3-4 Sets: 10 Double Dumbbell Incline Row @ 8/10 RPE -rest 2 minutes b/t sets- 3-4 Sets: 10 Lat Pulldowns @ 8/10 RPE -rest 2 minutes b/t sets Scoring: