Kamp Lokal Aug 24, 2026

Power Clean

Build to a tough single Power Clean.

Back Squat

3 Back Squat @85% 1RM Back Squat

2 Back Squat @90% 1RM Back Squat

1 Back Squat @95+% 1RM Back Squat

*Rest as needed between sets.

**If you feel good - build to a max for the day.

Back Rack Lunge

Build to a tough set of 10 Back Rack Walking Lunge (5 steps each leg) @9/10 RPE

Quad Finisher

2-3 Sets

15 Spanish Squats

-Rest 15 seconds-

30 Second Wall Sit

*Rest 90 seconds between sets.

METCON:

For time 400m Run

15 Unbroken Clean and Jerks (135/95)

400m Run

12 Unbroken Clean and Jerks (135/95)

400m Run

9 Unbroken Clean and Jerks (135/95)

Time Cap: 16 minutes

Scaled:

For time

300m Run

15 Unbroken Clean and Jerks (115/80)

300m Run

12 Unbroken Clean and Jerks (115/80)

300m Run

9 Unbroken Clean and Jerks (115/80)

*Clean and Jerks should be done unbroken - there is a 150m penalty Run each break.