Kamp Lokal September 2, 2024

(NEW CYCLE WK 1 DAY 1)

Wave 1

3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Wave 2

3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch

Wave 3

3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch

*Rest as needed between waves.

Front Squat + Pause Front Squat + Front Squat

7 Sets (1 set every 2 minutes 30 seconds)

1 Front Squat + 1 Pause Front Squat + 1 Front Squat

*Start around 70-75% and build from there. No failed reps.

**Pause Front Squat is 3 second pause in the bottom.

Goodmornings + Seated Good Mornings

7 Good Mornings @ 7-8/10 RPE + 7 Seated Good Mornings @6-7/10 RPE

*Rest as needed between sets.

**Score is for Good Mornings. Seated Good Morning weight in the notes.

Metcon:

3 Rounds (7 min cap)

15/11 Calorie Echo Bike

11 Burpees Over 12" Block (or makeshift 12” structure)

Scaled:

3 rounds

12/9 Calorie Echo Bike

8 Burpees over 12" block (or makeshift 12” structure) - OR 12 Burpees over 8” block

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