Kamp Lokal Apr 21, 2025

METCON:

10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)

10 Hang Power Snatch (75/55)

10 Lateral Burpee over Bar

10 Toes to Bar

10 Wall Ball (20/14) (10/9ft)

-rest 5 minutes-

10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)

10 Hang Power Snatch (75/55)

10 Lateral Burpee over Bar

10 Toes to Bar

10 Wall Ball (20/14) (10/9ft)

Target Rounds Each Set: 4-5 Rounds

SCALED:

10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)

7 Hang Power Snatch (75/55)

7 Lateral Burpee over Bar

7 Toes to Bar

7 Wall Ball (20/14) (10/9ft)

-rest 5 minutes-

10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)

7 Hang Power Snatch (75/55)

7 Lateral Burpee over Bar

7 Toes to Bar

7 Wall Ball (20/14) (10/9ft)

Accessory Work

4 Sets

20 Sec Back Rack Single Leg Quarter Squat Hold (each leg) @6/10 RPE

5 Single Leg Box Jump (each side) + 10 Lateral Ski Jump

**Rest as needed between sets.

5 Position Pause Clean Deadlift + High Hang Muscle Clean

4 Sets

5 Position Pause Clean Deadlift + 3 High Hang Muscle Clean @5/10 RPE

*Rest as needed between sets.

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

Clean Deadlift + Clean Pull + Clean

5 Sets

1 Clean Deadlift + 1 Clean Pull + 1 Clean @65% 1RM Clean

1 Clean Deadlift + 1 Clean Pull + 1 Clean @70% 1RM Clean

1 Clean Deadlift + 1 Clean Pull + 1 Clean @75% 1RM Clean

1 Clean Deadlift + 1 Clean Pull + 1 Clean @80% 1RM Clean

1 Clean Deadlift + 1 Clean Pull + 1 Clean @85% 1RM Clean

*Rest as needed between sets.

Back Squat

10 Back Squat @6.5/10 RPE

8 Back Squat @7/10 RPE

6 Back Squat @7.5/10 RPE

4 Back Squat @8/10 RPE

6 Back Squat @7.5/10 RPE

8 Back Squat @7/10 RPE

10 Back Squat @6.5/10 RPE

*Rest as needed between sets.