Kamp Lokal Jan 21, 2026

Block Pause Power Clean

8 Sets (new set every 1:30)

2 Pause Power Cleans to Parallel (from blocks)

*Pause in the receive for 3 seconds.

**Start at 50-55% and build to a challenging set of 2.

Accessory 1

4-5 Sets

5 Single Arm Kettlebell Front Rack Step Up (each leg)

6 Back Rack Barbell Pulse Walking Lunge (each leg) @7/10 RPE

:30 Wall Sit March

*Rest 2 minutes between sets.

Accessory 2

3-4 Sets

10 Paloff Press + Twist Each Side (try to be at parallel)

:30:45 Double Kettlebell Hold Flutter Kick

100ft Kettlebell Over Under Carry (switch carry position at 50ft)

*Rest as needed between sets.

Metcon:

5 sets

7 Toes to Bar

35 Double Unders

11 Dumbbell Snatch (50/35)

-rest 1:1 after each set-

5 sets

7 Toes to Bar

35 Double Unders

11 Dumbbell Power Clean and Jerk (50/35)

-rest 1:1 b/t sets-

Time Cap each set: 2 minutes

Scaled:

5 sets

5 Toes to Bar

25 Double Unders

10 Dumbbell Snatch (40/25)

-rest 1:1 after each set-

5 sets

5 Toes to Bar

25 Double Unders

10 Dumbbell Power Clean and Jerk (40/25)

-rest 1:1 b/t sets-