Kamp Lokal Feb 9, 2026

Successory

3 Sets

3 x (1 Hang Dumbbell Snatch + 1 Single Arm

Overhead Squat) (each arm)

5 Barbell Back Rack Jumping Bulgarian Split Squat (each leg)

:30 Palms Down Banded Pull Apart

:30 Palms Up Banded Pull Apart

*Rest as needed between sets.

Clean

3 Minute EMOM

1 Clean @75% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean @80-85% 1 RM Clean and Jerk

-Directly Into-

3 Sets (Every 1:30-2:00)

1 Clean @85-90% 1RM Clean and Jerk

Front Squat

3 Minute EMOM

3 Front Squat @75% 1 RM Front Squat

-Directly Into-

3 Minute EMOM

2 Front Squat @85% 1RM Front Squat

-Directly Into-

3 Minute EMOM

1 Front Squat @90% 1RM Front Squat

-Then-

2 Sets

1 Front Squat @95% 1 RM Front Squat

Metcon:

3 Sets

AMRAP 5 Minutes

50/40 Calorie Echo Bike

Max Clean and Jerks*

-rest 3 min b/t sets-

*Weights:

Set 1: 155/105

Set 2: 135/95

Set 3: 95/65.

Target Reps each set:

Set 1: 62/52+

Set 2: 68/58+

Set 3: 74/64+

Scaled:

3 sets:

AMRAP 5 Minutes

40/32 Calorie Echo Bike

Max Clean and Jerks*

-rest 3 min b/t sets-

*Weights:

Set 1: 135/95

Set 2: 115/80

Set 3: 75/55