Kamp Lokal Apr 10, 2026

Front Squat

5 Sets

3 Front Squat @70-80% 1 RM Front Squat

3 Incline Bench Press @70-80% 1RM Bench Press

3 Weighted Pull Up @7-8/10 RPE

*This is a big triset. Move fluidly from front squat to bench to pull up. Transition from movement to movement taking about 60-90 seconds of rest between each one. Aim for perfect technique, so do not rush this! Log weights for Bench Press and Weighted Pull Up in sections below.

Metcon:

3 Sets

AMRAP 4 Minutes

12 Chest to Bar Pull Ups

12 Front Squat (135/95)

12 Chest to Bar Pull Ups

In remainder of time: Max Clean & Jerk (135/95)

*Rest 2 minutes between sets.

After the 3rd set and rest (at minute 18:00)

Build to a heavy single Clean & Jerk

Target Reps each set: 56+

Scaled:

3 Sets

AMRAP 4 Minutes

10 Chest to Bar Pull Ups

10 Front Squat (115/80)

10 Chest to Bar Pull Ups

In remainder of time: Max Clean & Jerk (115/80)

*Rest 2 minutes between sets.

After the 3rd set and rest (at minute 18:00)

Build to a heavy single Clean & Jerk