Kamp LOKAL: Sept 26, 2023

Warm up Row 1:00 easy Bike 1:00 easy Run 1:00 easy Row :30 moderate Bike :30 moderate Run :30 moderate Row :15 fast Bike :15 fast Run :15 fast Scoring: Checkbox

Accessory 3 Sets 10 Double Dumbbell Seated Bicep Curl and Press 10 Wide Grip Pull Ups Behind the Neck 5 Kneeling Box Jump 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: Checkbox

Hang Snatch Pull + Hang Pause Power Snatch 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE *Pause is in the receive for 2 seconds. Scoring: Checkbox

Metcon AMRAP 20 Minutes 20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike) 20/16 Calorie Row 200m Run -at 20 minutes- 50/40 Calorie Assault Bike 50/40 Calorie Row 500m Run Time cap workout 2: 9 minutes Scaled: AMRAP 20 Minutes 15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike) 15/12 Calorie Row 150m Run -at 20 minutes- 40/32 Calorie Assault Bike 40/32 Calorie Row 400m Run