Kamp Lokal Apr 7, 2025

METCON: (Target Reps Each Set: 160+ reps (4+ Rounds) on AMRAP 1 and 80+ reps (2+ rounds) on AMRAP 2)

3 sets

AMRAP 3 Minutes

30 Double Unders

10 Toes to Bar

-Rest 1 minute-

AMRAP 3 Minutes

30 Double Unders

10 Burpee Pull Ups

-Rest 1 minute b/t sets-

SCALED:

3 sets

AMRAP 3 Minutes

21 Double Unders

7 Toes to Bar

-Rest 1 minute-

AMRAP 3 Minutes

21 Double Unders

7 Burpee Pull Ups

-Rest 1 minute b/t sets-

High Hang Muscle Clean + Strict Press

3 Sets

3 High Hang Muscle Clean + 3 Strict Press @5/10 RPE

*Rest as needed between sets.

**Work rack position and bar path.

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

Clean Pull + Clean + Split Jerk

2 Clean Pull + 2 Clean + 1 Split Jerk @60% 1RM Clean

2 Clean Pull + 2 Clean + 1 Split Jerk @65% 1RM Clean

2 Clean Pull + 2 Clean + 1 Split Jerk @70% 1RM Clean

2 Clean Pull + 2 Clean + 1 Split Jerk @75% 1RM Clean

*Rest as needed between sets.

Chin Up + Hammer Curl

3 Sets

5 Chin ups @7/10 RPE (weighted if needed to make a 7 RPE challenging for 5 reps)

10 Hammer Curls @7/10 RPE