Kamp Lokal Feb 28, 2026

Metcon:

3-3-3-4 Minute

Partner 1: 15/12 Calorie Echo

Partner 2: 15 GHD Sit Up

Max Sandbag Cleans (100/70) (OR Power Cleans

115/80)

*Rest 1 minute between each interval.

**Cap at 100 Sandbag Cleans.

Individual Version:

3-3-3-4 Minute

15/12 Calorie Echo

15 GHD Sit Up

Max Sandbag Cleans (100/70) (OR Power Cleans

115/80)

*Rest 1 minute between each interval.

**Cap at 50 Sandbag Cleans

Target Reps: 70-100

SCALED:

3-3-3-4 Minute

Partner 1: 12/10 Calorie Echo

Partner 2: 12 GHD Sit Up

Max Sandbag Cleans (100/70) (OR Power Cleans 115/80)

*Rest 1 minute between each interval.

**Cap at 70 Sandbag Cleans

Individual Version:

3-3-3-4 Minute

12/10 Calorie Echo

12 GHD Sit Up

Max Sandbag Cleans (100/70)(OR Power Cleans 115/80)

*Rest 1 minute between each interval.

**Cap at 35 Sandbag Cleans

Overhead Squat

Take 10 minutes to establish a 3 RM Overhead Squat

-Then-

3 Sets

2 Overhead Squat @80% of heavy set of 3.

*Rest as needed between sets.

Snatch

Wave 1

1 Snatch @6.5/10 RPE

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE

Wave 2

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE

Wave 3

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE

1 Snatch @8.5/10 RPE

1 Snatch @9/10 RPE

*Rest as needed between waves.

Clean & Jerk

Wave 1

1 Clean + Jerk @6.5/10 RPE

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE

Wave 2

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE

Wave 3

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE

1 Clean + Jerk @8.5/10 RPE

1 Clean + Jerk @9/10 RPE

*Rest as needed between waves.