Kamp LOKAL: Sept 20, 2023

Warm up 2-3 Sets 200m Jog 10 Kip to Swing 20 Alt. Leg V-Up 10 Single Arm Dumbbell Push Press (each arm) (moderate) 5 Hand Release Push Ups 5. Workout Prep 1 Set: (at workout pace) 100m Run 4 Toes to Bar 2 Push Press (at workout weight) 2 V Ups 2 Push Ups Scoring: Checkbox

Muscle Cleans 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE Scoring: Checkbox

Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 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 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE *Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds. Scoring: Checkbox

Front Rack Barbell Walking Lunges 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE Scoring: Checkbox

Amrap 20 min AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups *Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!! **Minimum of 10 reps unbroken at a time on push press and push ups throughout!!! Scaled: AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups *Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!! **Minimum of 10 reps unbroken at a time on push press and push ups throughout!!! Scoring: Rounds + Reps