Kamp Lokal Aug 21, 2026

Clean & Jerk

8 Sets

1 Clean & Jerk

-rest 2-3 min b/t sets-

*Build to a tough single for the day. If you feel good, go close to max.

Bottom Up Front Squat

4 Sets

1.1.1 Bottoms Up Front Squat from rack/pins/blocks @9.5/10 RPE

*Rest 15 seconds between reps and 3 minutes between sets.

*NOTE: One cluster set is 1 bottoms up front squat, rest 15 sec, 1 bottoms up front squat, rest 15 sec, 1 bottoms up front squat. Rest 3 min and repeat for remaining sets.

Shoulder Health

3 Sets

10-12 Tempo Lateral Raises

10-12 Bent Over Trap 3 Raises

20-30 sec Dead Hang OR Active Hang

*Rest 60 seconds between sets.

**Tempo is 2020 (2 seconds down, no pause, 2 seconds up, no pause).

METCON:

9-7-5

Ring Muscle Up

Deadlift (315/205)

Time Cap: 9 minutes

Scaled:

7-5-3

Ring Muscle Up

9-7-5

Deadlift (275/185)