Kamp Lokal Jan 19, 2026

Accessory

3 Sets

12 Good Morning

:30 Hamstring Walkout and Walk In

10 Dumbbell Row

*Rest as needed between sets.

Back Squat

5 Minute EMOM

2 Back Squat @70-80% 1RM Back Squat

-Directly Into-

5 Minute EMOM

1 Back Squat @ 85%+ 1RM Back Squat

Metcon:

AMRAP 4 Minutes 1-1-2-2-3-3....

Rope Climbs

2-4-6-8-10-12....

Overhead Squats (135/95)

-rest 4 minutes-

AMRAP 4 Minutes 2-4-6-8-10-12....

Overhead Squats (135/95)

1-1-2-2-3-3....

Rope Climbs

-rest 4 minutes-

AMRAP 4 Minutes 1-1-2-2-3-3....

Rope Climbs

2-4-6-8-10-12....

Overhead Squats (135/95)

-rest 4 minutes-

After the 3rd rest interval, in 6 minutes or less:

Build to a heavy set of 2 Touch and Go Snatch.

Minimum Number of reps each set: 16 (done with 6 overhead squats in sets 1 and 3, and the first set of 2 rope climbs in set 2)

Scaled:

AMRAP 4 Minutes 1-1-1-2-2-2....

Rope Climbs (OR 3-3-3-6-6-6... Strict Pull Ups)

2-4-6-8-10-12....

Overhead Squats (115/80)

-rest 4 minutes-

AMRAP 4 Minutes 2-4-6-8-10-12....

Overhead Squats (115/80)

1-1-1-2-2-2....

Rope Climbs (OR 3-3-3-6-6-6.. Strict Pull Ups)

-rest 4 minutes-

AMRAP 4 Minutes 1-1-1-2-2-2....

Rope Climbs (OR 3-3-3-6-6-6.. Strict Pull Ups)

2-4-6-8-10-12....

Overhead Squats (115/80)

-rest 4 minutes-

After the 3rd rest interval, in 6 minutes or less:

Build to a heavy set of 2 Touch and Go Snatch.