Kamp Lokal September 27, 2024

(NEW CYCLE WK 4 DAY 5)

Warm up to 75% 1RM Clean and Jerk

-Then-

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

*Rest as needed between sets.

Warm up to 75% 1RM Back Squat

-Then-

3 Back Squat @75-80%1RM Back Squat

3 Back Squat @75-80%1RM Back Squat

3 Back Squat @75-80%1RM Back Squat

2 Back Squat @85-88% 1RM Back Squat

2 Back Squat @85-88% 1RM Back Squat

2 Back Squat @85-88% 1RM Back Squat

1 Back Squat @90-90+% 1RM Back Squat

1 Back Squat @90-90+% 1RM Back Squat

1 Back Squat @90-90+% 1RM Back Squat

*Rest as needed between sets.

Metcon: 7 min cap each set

3 Sets

15-12-9

Calorie Echo

Hang Power Snatch (95/65)

Bar Facing Burpees

-rest 1:1 between set-

*Female Calories: 12-10-8

Scaled:

3 Sets

12-9-6

Calorie Echo

Hang Power Snatch (75/55)

Bar Facing Burpees

-rest 1:1 between set-

Female Calories: 9-7-5