Kamp Lokal Apr 15, 2025

Accessory

4 Sets:

12 Goblet Hold Cossack Squats @53/35lbs

12 Single Leg Barbell Deadlift @6/10 RPE

30 Calf Raises (weighted if you’re strong here)

**Rest as needed between sets

Hang Muscle Clean + Talk Clean

4 Sets

3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE

*Rest as needed between sets.

Clean

3 Clean @65% 1RM Clean @65% 1RM Clean

2 Clean @65% 1RM Clean @70% 1RM Clean

1 Clean @65% 1RM Clean @75% 1RM Clean

2 Clean @65% 1RM Clean @70% 1RM Clean

2 Clean @65% 1RM Clean @75% 1RM Clean

1 Clean @65% 1RM Clean @80% 1RM Clean

1 Clean @65% 1RM Clean @75% 1RM Clean

1 Clean @65% 1RM Clean @80% 1RM Clean

1 Clean @65% 1RM Clean @85% 1RM Clean

1 Clean @65% 1RM Clean @85-85+%

*Rest as needed between sets.

Back Squat

5 Back Squat

3 Back Squat

1 Back Squat

*Rest as needed between sets.

**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.

METCON:

For Time:

50/40 Calorie Air Bike

Total Bike seconds in Burpees to Bar (Example: If the bike takes 60 seconds, then you have 60 burpees to bar).

*Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps (i.e. 1:40 on the bike)

**You can use Assault Bike (easier) or Echo Bike (harder).

Time cap: 12 mins

SCALED:

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