Kamp Lokal Aug 11, 2025

Dumbbell Hang Power Clean + Dumbbell Hang Clean + Dumbbell Hang Cluster + Dumbbell Thruster

5 Sets

4 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 2 Dumbbell Hang Cluster + 1 Dumbbell Thruster @8-9/10 RPE

*Rest 2 minutes between sets.

Single Leg Deadlift

4 Sets

5 Barbell Single Legged Deadlift @9/10 RPE (each leg)

*Rest as needed between sets.

Successory

3 Sets

5-7 Tempo Barbell Good Morning @9/10 RPE

25 Double Dumbbell Pogo Jump @7.5-8/10 RPE

*Rest as needed between sets.

**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

METCON:

5 Sets:

AMRAP 5 minutes

25/20 Calorie Row

15 Lateral Burpee Over Rower

60 Double Unders

-rest 1 minute b/t sets-

*Pick up where you leave off each round

Target Score: 10+ rounds

SCALED:

5 Sets:

AMRAP 5 minutes

20/16 Calorie Row

10 Lateral Burpee Over Rower

40 Double Unders

-rest 1 minute b/t sets-

*pick up where you leave off each round