Kamp Lokal Feb 3, 2026

Metcon:

5 Rounds

30/24 Calorie Row

15 Burpee Box Jump Overs (24/20)

Time Cap Each Set: 20 minutes

Scaled:

5 Rounds

24/20 Calorie Row

10 Burpee Box Jump Overs (24/20)

Jerk Primer

5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @5/10 RPE

5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @6/10 RPE

5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @7/10 RPE

*Rest as needed between sets.

Split Jerk

10-12 Minute EMOM

2 Split Jerk

*Start at 65% and build to 85-85+% over the course of the 10-12 minutes.

Seated Dumbbell Z Press

4 Sets

6 Seated Dumbbell Z Press @7-7.5/10 RPE

*Rest as needed between sets.