Kamp Lokal Dec 9, 2025

METCON:

AMRAP 15 Minutes

1 Rope Climb

3 Wall Walks

12 GHD Sit Ups

Target Reps 128+ reps (8+ rounds)

SCALED

AMRAP 15 Minutes

1 Rope Climb (scale to halfway rope climb if necessary)

2 Wall Walks

10 GHD Sit Ups

Clean Pull + Hang Power Clean + Power Clean

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1 RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

*Rest as needed between sets.

**All touch and go.

Standing Dumbbell Strict Press

Take 10-12 minutes to establish a heavy set of 5

Standing Dumbbell Strict Press

-Then-

2 Sets

25 Unbroken Dumbbell Push Jerks @7.5-8/10 RPE

*Make sure you're locking out really strong at the top of every single rep and locking out your knees before you bring the dumbbells down.

Sandbag Work

3-4 Sets

1:00 Sandbag Hold

100ft Sandbag Carry

1:00 Sandbag Hold

*Rest as needed in between sets.

**Go unbroken each set