Kamp Lokal Apr 12, 2025

Mark Go

Apr 11, 2025

1 min read

Power Clean + Push Jerk

5 Sets

2x (1 Power Clean + 1 Push Jerk) @65-70% 1RM Power Clean and Jerk

*Rest as needed Between sets.

Clean & Jerk

5 Sets

2x (1 Clean + 1 Jerk) @73-75% 1RM Clean and Jerk

*Rest as needed Between sets.

Power Snatch

5 Sets

2 Power Snatch @65-70% 1RM Power Snatch

*Rest as needed between sets.

Snatch

5 Sets

2 Snatch @73-75% 1RM Snatch

*Rest as needed between sets.

METCON:

5 Sets

250m Ski (OR Row)

25 GHD Sit Ups

10 Wall Facing Strict Handstand Push Ups

-rest 1:1 b/t sets-

Time Cap each set: 3 mins 45 secs

Scaled:

5 sets

200m Ski (OR Row)

20 GHD Sit Ups

4 Wall Walk

-rest 1:1 b/t sets-

Recent Posts

See All

Kamp Lokal Oct 31, 2026

Pressing Endurance Bench Press for load: #1:3 reps #2:3 reps #3:3 reps 3 Sets 3 Bench Press @85% 1 RM Bench Press 6 Wall Walk 12 Strict Handstand Push Up -rest 3 minutes between sets- Strict Pull Up F

Hyrox Class Oct 31, 2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to Down Dog 20m Duck Walks Wrist prep 4 STATIONS STATION 1: AMRAP 10 MIN 12/10 Cal Assault bike

LA Class Oct 31, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep STRENGTH: 3 SETS 10 Glute Bridge Floor Press (35/20)

Comments