Kamp Lokal Aug 17, 2026

Power Clean

2 Sets

1 Power Clean @70% 1RM Power Clean

2 Sets

1 Power Clean @75% 1RM Power Clean

2 Sets

1 Power Clean @80% 1RM Power Clean

3 Sets

1 Power Clean @85% 1RM Power Clean

2 Sets

1 Power Clean @80% 1RM Power Clean

1 Set

1 Power Clean @75% 1RM Power Clean

*Rest as needed between sets.

**These sets are all about perfect technique. Note how the percentages go down the last three sets.

This is to work speed and fine tune technique to end with perfect sets.

Back Squat

In 10 singles or less, build to a heavy Back Squat for the day.

Deadlift

2 Sets (1 set every minute on the minute)

5 Deadlift

-Directly Into-

3 Sets (1 set every minute on the minute)

3 Deadlift

-Directly Into-

5 Sets (1 set every minute on the minute)

1 Deadlift

*Build to a heavy single for the day.

METCON:

5 sets (1 set every 6 minutes)

30/24 Calorie Standing Bike Erg

15 Back Squats (185/125)

3 Rope Climbs

Time Cap each set: 4 minutes 30 seconds

Scaled:

5 sets (1 set every 6 minutes)

25/20 Calorie Standing Bike Erg

15 Back Squats (155/105)

2 Rope Climbs