Kamp Lokal Apr 9, 2025

METCON:

5 sets (1 set every 5 minutes)

20/16 Calorie Row

15/12 Calorie Echo Bike

10 Shuttle Runs (50ft)

Time cap each set: 4 mins

SCALED:

5 sets (1 set every 5 minutes)

16/13 Calorie Row

12/10 Calorie Echo Bike

8 Shuttle Runs (50ft)

Clean Deadlift to Mid Thigh + Power Clean from Mid Thigh + Push Press

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

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

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

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

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

*Rest as needed between sets.

Dumbbell Row

3 Sets

10 Dumbbell Single Arm Row @6/10 RPE (each side)