Kamp Lokal Apr 14, 2026

Metcon:

For Time:

75/60 Calorie Row

50 Lateral Burpee Over Rower

25 Power Snatch (115/80)

Time Cap: 12 minutes

Scaled:

For Time:

60/40 Calorie Row

40 Lateral Burpee Over Rower

20 Power Snatch (95/65)

High Hang Muscle Clean + Hang Clean

3 Sets

3 High Hang Muscle Clean + 3 Hang Clean (work rack position and bar path) @5/10 RPE

*Rest as needed between sets.

*SKILL WORK: Meant to be with very light weight - working perfect mechanics and barbell efficiency!

Clean Pull + Hang Clean + Clean

2 Clean Pull + 1 Hang Clean + 1 Clean @60% 1

RM Clean

2 Clean Pull + 1 Hang Clean + 1 Clean @65% 1

RM Clean

2 Clean Pull + 1 Hang Clean + 1 Clean @70% 1

RM Clean

2 Clean Pull + 1 Hang Clean + 1 Clean @75% 1

RM Clean

*Rest as needed between sets.

Back Squat

6 Back Squat @6.5/10 RPE

4 Back Squat @7/10 RPE

2 Back Squat @7.5/10 RPE

1 Back squat @8/10 RPE

2 Back Squat @7.5/10 RPE

4 Back Squat @7/10 RPE

6 Back Squat @6.5/10 RPE

*Rest as needed between sets.

Accessory Work

3 Sets

10 Goblet Hold Single Leg Step Down (each leg)

@6-7/10 RPE

6 Single Leg Box Jump (each leg, at challenging but safe height)

10 Tempo ATG Split Squat

*Rest as needed between sets.

**Tempo is 3211 (3 second down, 2 second pause,

1 second up, 1 second pause)