Kamp Lokal Aug 25, 2025

Block Power Clean

10 Minute EMOM

1 Block Power Clean

*Set up blocks so bar starts right above the knee. If no blocks are available, perform from the hang.

**Start around 65% and build to a heavy for the day.

Sumo Deadlift

10 Minute EMOM

3 Sumo Deadlift

*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day .

Strength Finisher

3 Sets

10 Tempo Double Dumbbell Rows @8-8+/10 RPE

10 Single Leg Banded Hamstring Curls (each leg) @7/10 RPE

7-10 Banded Weighted Glute Bridges @9/10 RPE

*Rows: Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause before next rep)

**Rest as needed between sets.

METCON:

@0:00

35/28 Calorie Ski (or Row)

28 Chest to Bar Pull Up

24 Burpee Box Jump Overs (24/20)

@10:00

35/28 Calorie Bike Erg (or Air Bike)

14 Bar Muscle Up

24 Burpee Box Jump Overs (24/20)

Time Cap each set: 8 minutes

SCALED:

@0:00

28/24 Calorie Ski (or Row)

21 Chest to Bar Pull Up

14 Burpee Box Jump Overs (24/20)

@10:00

28/24 Calorie Bike Erg (or Air Bike)

9 Bar Muscle Up

14 Burpee Box Jump Overs (24/20)