Kamp LOKAL: Sept 09, 2023

Warm up 8-12 minutes moving through: 1:00 Cardio (moderate) 10 Ring Kip to Swing 5 Tempo Ring Dip :30 Straight Arm Plank 10 Suitcase Deadlift (moderate) -Then- Warm Up to Sandbag Carry and Sandbag Over Box weight w/1 Muscle Up after each set. Scoring:

Technique Work (Snatch) Tech work 3 Snatch @ 5.5/10 RPE 2 Snatch @ 6/10 RPE 1 Snatch @ 6.5/10 RPE 3 Snatch @ 5.5/10 RPE 2 Snatch @ 6/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 6.5/10 RPE Scoring:

Technique Work (Clean and Jerk) Tech work: 2 Clean and Jerk @ 5.5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 5.5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 6.5/10 RPE Scoring:

Back Rack Step Ups 20 Back Rack Barbell Step Up @ 5.5/10 RPE 20 Back Rack Barbell Step Up @ 6/10 RPE 20 Back Rack Barbell Step Up @ 6.5/10 RPE 20 Back Rack Barbell Step Up @ 7/10 RPE Scoring:

Metcon (14 min cap) 5 rounds: 5 Muscle Ups (OR 6 Bar Muscle Ups) 60ft Sandbag Carry (100/70) 3 Sandbag over Box (100/70) (48) Scaled: 5 rounds: 4 Muscle Ups (OR 5 Bar Muscle Ups) 40ft Sandbag Carry (100/70) 2 Sandbag over Box (100/70) (48) Scoring:

Sled + Bike Sprints 3 Sets 100ft Sled Push (moderately heavy) -Rest 60 seconds- 20 Second Assault Bike Sprint *Rest 2 Min between sets.