Kamp Lokal Feb 26, 2025

Muscle Cleans

4 Sets

3 Muscle Clean @6-8/10 RPE

*Rest as needed between sets.

High Hang Cleans

Take 10 minutes to establish a HEAVY High Hang Clean

-Then-

2 Sets

3 High Hang Clean @80% of heavy single

Clean Deadlift + Hang Clean + Jerk

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6.5/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7.5/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @8/10 RPE

*Rest as needed between sets.

Clean Deadlift

5 Sets

5 Clean Deadlift Singles @90-95% 1RM Clean

*Rest as needed between sets.

Bench Good Mornings

3 Sets

10 Bench Good Mornings

*Rest as needed between sets.

Metcon:

EMOM 6 Minutes

Odd Minutes: 12 Wall Balls (20/14) (10’)

Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 50 Double Unders

Even Minutes: 10/8 Calorie Row

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 10 Dumbbell Snatches (50/35)

Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

Scaled:

EMOM 6 Minutes

Odd Minutes: 10 Wall Balls (20/14) (10’)

Even Minutes: 8/6 Calorie Bike Erg (OR 150m Run)

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 40 Double Unders

Even Minutes: 8/6 Calorie Row

-rest 2 minutes-

EMOM 6 Minutes

Odd Minutes: 8 Dumbbell Snatches (50/35)

Even Minutes: 8/6 Calorie Bike Erg (OR 150m Run)