Kamp LOKAL: Sept 12, 2023

Warm up 6-10 minutes (moving through): 200m Run 400m Bike Erg 200m Row Scoring: Checkbox

Accessory Accessory 3 Sets 20 Double Dumbbell Alternating Strict Press (keep one DB overhead while pressing the other) 10 Wide Grip Barbell Bicep Curl 10 Single Leg Box Jump (5 each leg) Scoring: Checkbox

Pressing Snatch Balance 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE Scoring: Load

Hang Pause Power Snatch 3 Hang Pause Power Snatch @ 5.5/10 RPE 3 Hang Pause Power Snatch @ 6/10 RPE 3 Hang Pause Power Snatch @ 5.5/10 RPE 3 Hang Pause Power Snatch @ 6/10 RPE 3 Hang Pause Power Snatch @ 6.5/10 RPE Scoring: Load

Metcon 3 Sets (1 Set every 10 minutes) 500m Run 30 cal assault bike or 24 cal echo 500m Row *Perform at 80, 85 then 90% pacing per round Scaled: 3 Sets (1 Set every 10 minutes) 400m Run 24 cal assault or 19 cal Echo 400m Row *Perform at 80, 85 then 90% pacing per round