Kamp LOKAL: Sept 30, 2023

Snatch 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE Scoring:

Percentage work Percentage Work: 2 Minute Max Wall Walks ---rest 2 minutes --- complete 3 sets of 20% of your 2 minute max Wall Walks *Score is Max effort in two minutes Scoring:

Metcon 2 sets (1 set every 15 minutes) In a 2:30 Window: 12 Power Snatches (95/65) 60 Double Unders Max Calorie Echo Bike in the time remaining -rest from 2:30 to 15:00- *Perform @ 95% effort (just shy of all-out effort) **Ideally everything is unbroken and fast! Scaled: 2 sets (1 set every 15 minutes) In a 2:30 Window: 12 Power Snatches (75/55) 48 Double Unders Max Calorie Echo Bike in the time remaining -rest from 2:30 to 15:00- *Perform @ 95% effort (just shy of all-out effort) **Ideally everything is unbroken and fast! Flow 0:00- 2:30 Complete power snatch, double unders and in time remaining max calorie bike 2:30-15:00 REST (yes, that is a long rest....that's because this should be a SPRINT) 15:00 - 17:30 repeat for set 2 17:30 DONE Scoring: