Kamp Lokal Jan 26, 2026

Successory

3 Sets

5 Single Arm Dumbbell Snatch + Single Arm Push

Press (each arm)

10 Barbell Back Rack Jumping Lunge (total)

:45 Supinated Grip Banded Pull Apart

*Rest as needed between sets.

Front Squat

5 Front Squat @60% 1 RM Front Squat

4 Front Squat @65% 1 RM Front Squat

3 Front Squat @75% 1RM Front Squat

2 Front Squat @80% 1RM Front Squat

1 Front Squat @85% 1 RM Front Squat

1 Front Squat @90% 1 RM Front Squat

1 Front Squat @90+% 1RM Front Squat

*Rest as needed between sets.

Metcon:

4 Sets

28 Dumbbell Front Squats (2x35/25)

14 Box Jump Overs (24/20)

14 Dumbbell Front Squats (2x35/25)

7 Box Jump Overs (24/20)

-rest 3 minutes between sets-

After set 4 and rest:

7 minutes to build to a heavy Hang Squat Clean +

Power Clean + Jerk

Time Cap Each Set: 4 minutes

Scaled:

4 Sets:

25 Dumbbell Front Squats (2x30/20)

10 Box Jump Overs (24/20)

15 Dumbbell Front Squats (2x30/20)

5 Box Jump Overs (24/20)

-rest 3 minutes b/t sets-

After set 4 and rest:

7 Minutes to build to a heavy Hang Squat Clean + Power Clean + Jerk