Kamp Lokal Feb 17, 2026

Metcon:

20 Minute EMOM

Odd Minutes - 110% of initial Row Calories (for 20 minutes or until failure)

Even Minutes - 110% of initial Burpee Over Rower (for 20 minutes or until failure)

Minimum Reps before scaling: NONE! Just aim to get as close to 110% as you can.

Jerk Primer

10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @5/10 RPE

10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @6/10 RPE

10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @7/10 RPE

*Hold two dumbbells at the shoulders. Alternate jerking one dumbbell at a time.

**Rest as needed between sets.

Split Jerk

10-12 Minute EMOM

1 Split Jerk

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

Seated Dumbbell Z Press

3 Sets

5 L Seated Dumbbell Z Press @8/10 RPE

*Rest as needed between sets.

Snatch Grip Deadlift

3 Minute EMOM

3 Snatch Deadlift @110% 1RM Snatch

Deadlift

4 Sets

5 Deadlift @9-9.5/10 RPE

*Rest as needed between sets.