Kamp LOKAL: Sept 29,2023

Warm up 8-12 minutes moving through: 1:00 Bike (moderate) 15 Banded Good Morning 10 Lateral Box Step Up (each leg) -Then- Warm Up to Sandbag Clean weight. Scoring:

Accessory Acessory: 3 Sets 14 Single Leg Goblet Squat to Box (just below parallel) (7 each leg) 5 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep) 30 Double Kettlebell Flutter Kick (hold kettlebells overhead) Scoring:

Tempo Backsquat Tempo Backsquat 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 6/10 RPE 3 Tempo Back Squat @ 6/10 RPE 3 Tempo Back Squat @ 6.5/10 RPE 3 Tempo Back Squat @ 6.5/10 RPE *Tempo is 3 seconds down, 3 second pause in the bottom. Scoring:

Push Press 5 Push Press @ 6/10 RPE 4 Push Press @ 7/10 RPE 3 Push Press @ 8/10 RPE 2 Push Press @ 9/10 RPE 1 Push Press @ 10/10 RPE 8 Push Press @ 7/10 RPE 8 Push Press @ 8/10 RPE Scoring:

Partner Workout Partner Workout: 20min cap For time: 400 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans (150/100) OR [OR 4 Power Cleans (185/115) ] *Split all box step up reps as needed **Synchro is the bag at the top of the rep Individual Version: For time: 200 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) Scaled: Partner Workout: For time: 300 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 2 Synchro Sandbag Cleans (150/100) (OR 2 Power Cleans (185/115) (OR 4 sandbag clean reps @ 100/70) *Split all box step up reps as needed **Synchro is the bag at the top of the rep Individual Version: For time: 150 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 2 Synchro Sandbag Cleans (150/100) (OR 2 Power Cleans (185/115) (OR 4 sandbag clean reps @ 100/70) Scoring: