Kamp LOKAL: Sept 27, 2023

Warm up 4. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Ski OR Row (moderate) 10 Hanging Scap Retraction 10 Straight Arm Banded Pull Down 5 Inchworms with push up 10 Wall Ball (light) 5. Workout Prep 1 Set: (at workout pace) 2 Strict Pull Ups 2 Strict Ring Dips 3 Wall Balls (at workout weight and height) Scoring:

Tall Power Clean 3 Tall Power Clean @ 5.5/10 RPE 3 Tall Power Clean @ 5.5/10 RPE 3 Tall Power Clean @ 6/10 RPE 3 Tall Power Clean @ 6/10 RPE *1st Rep: 2", 2nd Rep: 4", 3rd Rep 6" Scoring:

Clean Pull From the Block + Pause Squat Clean Front The Block + Squat Clean from the block + Push jerk 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE *Pause is in the bottom of the squat for 2 seconds. Scoring:

Barbell Front Rack Step up 12 Barbell Front Rack Step Up @7/10 RPE 12 Barbell Front Rack Step Up @7.5/10 RPE 12 Barbell Front Rack Step Up @8/10 RPE 12 Barbell Front Rack Step Up @8/10 RPE Scoring:

Metcon 3 sets: AMRAP 5 Minutes 5 Strict Pull Ups 5 Strict Ring Dips 15 Wall Balls (30/20) (10/9ft) -rest 3 minute b/t sets- *If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice! **Hold bigger unbroken sets instead of doing quick singles, even if you move slower Scaled 3 sets: AMRAP 5 Minutes 3 Strict Pull Ups 3 Strict Ring Dips 12 Wall Balls (30/20) (10/9ft) -rest 3 minute b/t sets-