Kamp Lokal Apr 1, 2025

METCON:

5 sets

18/14 Calorie Echo Bike

12 Overhead Squat (135/95)

6 Ring Muscle Up

-rest 1:1 b/t sets-

Time Cap Each Set: 2:30

SCALED:

5 sets

15/12 Calorie Echo Bike

9 Overhead Squat (135/95) (OR 12 at 115/80)

4 Ring Muscle Up

-rest 1:1 b/t sets-

Hang Muscle Clean + Split Jerk + Press in Split

4 Sets

3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

3 Position Clean (ground, above the knee, mid thigh)

5 Sets

3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean

*Rest 60-90 seconds between sets.

**Complex is completed unbroken!

Back Squat

3 Back Squat @60%1RM Back Squat

3 Back Squat @65%1RM Back Squat

3 Back Squat @70%1RM Back Squat

3 Back Squat @75%1RM Back Squat

3 Back Squat @75%1RM Back Squat

*Rest as needed between sets.

Accessory

3 Sets

10 Goblet Hold Step Up (53/35)

5 Nordic Hamstring Curl

20-30 Calf Raise