Kamp Lokal Aug 4, 2025

Power Clean from Blocks

10 Sets

2 Power Clean from the Block @85-85+% 1 RM Power Clean

*Rest as needed between sets.

**Set blocks so bar is below the knee. If you don't have blocks go from the hang.

Deficit Sumo KB Deadlift

5 Sets

6-8 Double Kettlebell 2in Deficit Sumo Deadlift @8.5-9/10 RPE

*Rest as needed between sets.

Successory

3 Sets

5 Goblet Hold Cossack Squats (each leg) @9/10 RPE

14 Bent Over Alternating Single-Arm Dumbbell Row (7 per arm) @8-9/10 RPE

*Rest as needed between sets.

Strength Finisher

3 Sets

6-8 Tempo Seated Good Mornings @8-9/10 RPE

10 Weighted Banded Glute Bridges w/3 second pause at the top of each rep

*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 (1 set every 5 minutes)

24 Wall Ball (20/14) (10/9)

16/13 Calorie Bike Erg

8 Clean and Jerk (115/80) - all singles

Time Cap each set: 3 minutes

SCALED:

5 sets (1 set every 5 minutes)

20 Wall Ball (20/14)

12/10 Calorie Bike Erg

8 Clean and Jerk (95/65) (all singles)