Kamp LOKAL: Sept 16, 2023

Warm up 8-12 minutes moving through: 1:00 Cardio (moderate) (your choice) 50 Single Unders :30 Plank 10 Alt. Leg V-Up 5-10ft Handstand Walk Scoring: Checkbox

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: Checkbox

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: Checkbox

Wide Stance Box Squat 5 Wide Stance Box Squat @ 6/10 RPE 5 Wide Stance Box Squat @ 7/10 RPE 5 Wide Stance Box Squat @ 8/10 RPE 5 Wide Stance Box Squat @ 9/10 RPE 5 Wide Stance Box Squat @ 10/10 RPE Scoring: Checkbox

Sled Sprint + Row 3 Sets 50ft Sled Sprint -Rest 60 seconds- 20 Second Row Sprint *Rest 2 Min between sets. Scoring: Checkbox

Metcon Metcon 14min cap For time: 150 Double Unders 50 GHD Sit Ups 150ft Handstand walk 50 GHD Sit Ups 150 Double Unders Scaled: For time: 100 Double Unders 30 GHD Sit Ups 100ft Handstand walk 30 GHD Sit Ups 100 Double Unders Scoring: Checkbox