Kamp Lokal Dec 6, 2025

METCON:

EMOM 30 Minutes

MInute 1 - 20 Wall Balls (20/14) (10/9ft)

Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft)

Minute 4 - 6 Sandbag Cleans (150/100) (OR 10

Deadlifts (315/225))

MInute 5 - Rest

Time Cap each minute: 55 seconds

SCALED

EMOM 30 Minutes

MInute 1 - 15 Wall Balls (20/14)

Minute 2 - 15ft Handstand Walk

Minute 3 - 6 Shuttle Runs (50ft)

Minute 4 - 5 Sandbag Cleans (100/70)(OR 10 Deadlifts (225/155))

MInute 5 - Rest

Knee Health

3 Sets

5 Heel Elevated Deep Lunge (each leg)

:30 Pogo Jumps

5 Toe Elevated Single Arm Dumbbell RDL (per arm)

7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)

*Rest as needed between sets.

Tall Jerk + Jerk Balance + Jerk + Press In Split

3 Sets

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE

*Rest as needed between sets.

Behind the Neck Split Jerk + Split Jerk

Take 10-12 minutes to establish a heavy Behind the Neck Split Jerk + Split Jerk (from the front)

-Then-

Max Unbroken Push Press (75/55) OR @5.5/10 RPE

*Go AS FAST AS YOU CAN (making sure to get a good lock out).