Kamp LOKAL: Sept 19, 2023

Warm up 8-12 Minutes moving through: 10 Calorie Row (easy moderate) 10 Inchworm w/Push Up 5 Box Jump w/Step Down (increase height each set) 5 Box Get Over (40in) Scoring: Checkbox

Accessory Accessory: 3 Sets 7 Dumbbell Wind Mill (each arm, 5 seconds down) 25 Banded Bicep Curls (as fast as possible) 20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible) Scoring: Checkbox

Above the knee muscle snatch 4 Above The Knee Muscle Snatch @ 6/10 RPE 4 Above The Knee Muscle Snatch @ 6/10 RPE 4 Above The Knee Muscle Snatch @ 6.5/10 RPE 4 Above The Knee Muscle Snatch @ 6.5/10 RPE Scoring: Checkbox

Block Pause Snatch 2 Block Pause Snatch @ 6/10 RPE 2 Block Pause Snatch @ 6.5/10 RPE 2 Block Pause Snatch @ 7/10 RPE 2 Block Pause Snatch @ 6.5/10 RPE 2 Block Pause Snatch @ 7/10 RPE 2 Block Pause Snatch @ 7.5/10 RPE *From above the knee. **Pause is in the receive for 2 seconds. Scoring: Checkbox

Metcon 2 intervals for total time: (6min cap each set) 21 Box Jump Overs (24/20) 15 Calorie Row 9 Burpee Box Get Overs (48/36) 21 Box Jump Overs (24/20) 15 Calorie Row 9 Burpee Box Get Overs (48/36) -Rest until 6-minute mark- 9 Burpee Box Get Overs (48/36) 15 Calorie Row 21 Box Jump Overs (24/20) 9 Burpee Box Get Overs (48/36) 15 Calorie Row 21 Box Jump Overs (24/20) 2 intervals for total time: 18 Box Jump Overs (24/20) 12 Calorie Row 6 Burpee Box Get Overs (48/36) 18 Box Jump Overs (24/20) 12 Calorie Row 6 Burpee Box Get Overs (48/36) -Rest until 6-minute mark- 6 Burpee Box Get Overs (48/36) 12 Calorie Row 18 Box Jump Overs (24/20) 6 Burpee Box Get Overs (48/36) 12 Calorie Row 18 Box Jump Overs (24/20) Scoring: Checkbox

Zone 2-3 Training AMRAP 20 Minutes for Smooth movement! (light to moderate intensity) 200ft Sled push (empty sled) 200ft Farmers Carry (7x70/50) 500m Ski