Kamp Lokal Dec 12, 2025

Back Squat

10 Sets

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

Front Squat

3 Sets

3 Front Squat @90-95% 1RM Front Squat

*Rest as needed between sets.

Power Clean + Push Jerk

15 Minute EMOM

Min 1-5:

5x (Power Clean + Push Jerk) @ 6/10 RPE

Min 6-10:

4x (Power Clean + Push Jerk) @ 7/10 RPE

Min 11-15:

3x (Power Clean + Push Jerk) @7.5/10 RPE

*All touch and go.

Core Work

3 Sets

30 Toe Touches

30 Jack Knives

15 Weighted Sit Ups

*Rest as needed between sets.

METCON:

3 Sets:

AMRAP 90 seconds

200m Row

Max reps Power Snatch (95/65)

-rest 30 seconds-AMRAP 90 seconds

Max reps Lateral Burpees over Rower

-rest 30 seconds-AMRAP 90 seconds

200m Row

Max reps Bar Muscle Ups

-rest 2 minutes between sets-

Target Reps each set:

32+ on Power Snatch (12+ reps after row)

30+ on Lateral Burpee over Rower

27+ on Bar Muscle Ups (7+ reps after row)

SCALED

3 Sets

AMRAP 90 seconds

150m Row

Max reps Power Snatch (95/65)

-rest 30 seconds-AMRAP 90 seconds

Max reps Lateral Burpee over Rower

-rest 30 seconds-AMRAP 90 seconds

150m Row

Max reps Bar Muscle Ups

-rest 2 minutes between sets-