Kamp Lokal Jan 20, 2026

Metcon:

As few sets as possible to finish:

AMRAP 2 Minutes

100 Lateral Burpee Over Rower

100/80 Calorie Row

-rest 1 minute b/t sets-

*Max 8 sets.

Time Cap: 23 minutes (8 sets)

Scaled:

As few as sets as possible to finish:

AMRAP 2 Minutes

75 Lateral Burpee Over Rower

75/60 Calorie Row

-rest 1 minute b/t sets-

Max 8 sets

Jerk Primer

3 Sets

5 Single Arm Dumbbell Split Jerk (right arm)

5 Single Arm Dumbbell Split Jerk (left arm)

5 Double Dumbbell Split Jerk

*Split with same leg forward each rep.

Behind the Neck Split Jerk + Push Jerk

10-12 minute EMOM

1 Behind the Neck Split Jerk + 1 Push Jerk

*Start your EMOM at 65% and build to 85-85+% over the course of the 10-12 minutes. Based off of 1 RM Split Jerk.

L Seated Arnold Press

4 Sets

10 L Seated Arnold Press @6-7/10 RPE

*Rest as needed between sets.

Snatch Deadlift

4 Minute EMOM

3 Snatch Deadlift @100% 1RM Snatch

*Rest as needed between sets.

Deadlift

10 Deadlift @5.5-7.5/10 RPE

8 Deadlift @5.5-7.5/10 RPE

*Rest as needed between sets.

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