Kamp Lokal September 20, 2024

(NEW CYCLE WK 3 DAY 5)

5 Sets (Rest 60 seconds between sets)

2 Snatch @63-70% 1RM Snatch

4 Sets (Rest 90 seconds between sets)

1 Pause Snatch @73-83% 1RM Snatch

*Pause in the bottom for 2 seconds

3 Sets (Rest 2 Minutes between sets)

1 Snatch @85-88% 1RM Snatch

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats

3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats

3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats

1 Box Squats @90-100% 1 RM Back Squat

1 Box Squats @90-100% 1 RM Back Squat

1 Box Squats @90-100+% 1 RM Back Squat

*Rest as needed between sets

**Box Squat to just below parallel.

***Score is the Box Squats, Goblet Squat weight in the notes

"Event 9 Final"

For time:

21 Thrusters (95/65)

21 Chest to Bar Pull Ups

80-foot yoke carry (275/185)

18 Chest to Bar Pull Ups

18 Thrusters (95/65)

-Rest 2 minutes, then Event 10: Final-

15 Thrusters (135/95)

15 bar muscle ups

80-foot yoke carry (405/275)

12 Bar Muscle ups

12 Thrusters (135/95)

*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)

Scaled: "Event 9 Final"

For time:

21 Thrusters (95/65)

21 Chest to Bar Pull Ups

80-foot yoke carry (275/185)

18 Chest to Bar Pull Ups

18 Thrusters (95/65)

-Rest 2 minutes, then Event 10: Final-

15 Thrusters (135/95)

15 bar muscle ups

80-foot yoke carry (405/275)

12 Bar Muscle ups

12 Thrusters (135/95)

*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)