Kamp Lokal Apr 15, 2026

Clean Deadlift + Hang Power Clean + Push Press

1 Clean Deadlift to Mid Thigh + 2 Hang Power Clean from Mid Thigh +1 Push Press @55% 1 RM Clean and Jerk

1 Clean Deadlift to Mid Thigh + 2 Hang Power Clean from Mid Thigh +1 Push Press @60% 1RM Clean and Jerk

1 Clean Deadlift to Mid Thigh + 2 Hang Power Clean from Mid Thigh +1 Push Press @65% 1RM Clean and Jerk

1 Clean Deadlift to Mid Thigh + 2 Hang Power Clean from Mid Thigh +1 Push Press @70% 1RM Clean and Jerk

1 Clean Deadlift to Mid Thigh + 2 Hang Power Clean from Mid Thigh +1 Push Press @70+% 1 RM Clean and Jerk

*Rest as needed between sets.

Accessory Work

3 Sets

8 Single Arm Dumbbell Row (each arm)

@7-8/10 RPE

*Rest as needed between sets.

Metcon:

7 Rounds

21 Shoulder Press (75/55)

21 Abmat Sit Ups

Time Cap: 15 minutes

Scaled:

7 Rounds

21 Shoulder Press (65/45)

14 Abmat Sit Ups