Kamp Lokal Dec 29, 2025 (DELOAD WEEK)

Successory

3 Sets

8 Single Arm Kettlebell Bottoms Up Press (per side)

10 Tall Kneeling Banded Row

7 Tempo Push Up (5 seconds down, 5 seconds up)

*Rest as needed between sets.

High Hang Power Snatch

2 Sets

3 High Hang Power Snatch @65% 1RM Snatch

3 Sets

2 High Hang Power Snatch @70% 1 RM Snatch

*Rest 2 minutes between sets

Front Squat

10 Minute EMOM

1 Front Squat

*Move up in weight each set.

**Start anywhere around 60-65% 1RM Front Squat and build to something moderate.

***This is a deload week, so it doesn't need to be super heavy.

METCON:

3:00 Run

1:00 Max Power Cleans (95/65)

3:00 Run

2:00 Max Power Cleans (135/95)

3:00 Run

3:00 Max Power Cleans (185/125)

3:00 Run

*Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity

Target Reps: 500m+ run each 3:00 and 20+ power cleans each interval = 260+ reps

SCALED

3:00 Run

1:00 Max Power Cleans (75/55)

3:00 Run

2:00 Max Power Cleans (115/80)

3:00 Run

3:00 Max Power Cleans (155/105)

3:00 Run

*Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity.