Kamp Lokal July 24, 2024

Strength:

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats

**Rest 2 minutes between sets.

Strength:

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL@ 6-7/10 RPE

*Rest 2 minutes between sets.

**5th set is optional.

Metcon: (17 min cap)

10-20-30-40

Unbroken Kettlebell Swings (53/35)

40-30-20-10

Toes to Bar

*200m Run after each round

Scaled: 7-14-21-28

Unbroken Kettlebell Swings (53/35)

28-21-14-7

Toes to Bar

*200m Run after each round