Kamp Lokal Aug 18, 2025

Hang Clean + Front Squat

5 Sets

2 Hang Clean + 1 Front Squat @65-75% 1 RM Clean

*Perfect mechanics.

**Rest as needed between sets.

Deadlift

5 Sets

6 Deadlift @8/10 RPE

*No mixed or hook grip, no straps

**Rest as needed between sets.

Successory

3 Sets

10 Barbell Seated Good Morning @8/10 RPE

:45 Calf Raise

*Rest as needed between sets.

Strength Finisher

4 Sets

7-10 Strict Toes to Bar

:30 (per arm) Forearm Side Plank

*No rest between sets.

METCON:

18-12-6

Echo Bike Calories

25ft Kettlebell Front Rack Lunge (2x53/35)

-rest 3 minutes-

6-12-18

Echo Bike Calories

Kettlebell Box Step Over (2x53/35) (20)

-rest 3 minutes-

18-12-6

Echo Bike Calories

25ft Kettlebell Front Rack Lunge (2x53/35)

**Female calories: 15-10-5 / 5-10-15 / 15-10-5

Time Cap each set: 9 minutes

SCALED:

18-12-6

Echo Bike Calories

25ft Kettlebell Front Rack Lunge (2x44/26)

-rest 3 minutes-

6-12-18

Echo Bike Calories

Kettlebell Box Step Over (2x44/26) (20)

-rest 3 minutes-

18-12-6

Echo Bike Calories

25ft Kettlebell Front Rack Lunge (2x44/26)

*Female calories: 15-10-5 / 5-10-15 / 15-10-5