Kamp Lokal Jan 29, 2024

3 Sets

5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE

*Rest as needed between sets.

Clean and Jerk

3 Sets

1 Clean & Jerk @65-70% 1RM Clean & Jerk

3 Sets

1 Clean & Jerk @70-75% 1RM Clean & Jerk

3 Sets

1 Clean & Jerk @75-80% 1RM Clean & Jerk

3 Sets

1 Clean & Jerk As Heavy As Possible (AHAP)

*DON'T worry about hitting specific numbers, just hit a heavy stimulus!

3 Sets

20 Double Dumbbell Death March @5-6/10 RPE

5 Goblet Hold Single Leg Box Squat (each side, to as low of a box as possible)

5 Sotts Press @5.5/10 RPE

*Rest 60-90 seconds in between each set.

Metcon:

10 Minute EMOM

6 Power Clean and Jerks (115/80)

*Pick a weight you can keep unbroken

-rest 2 minutes-

10 Minute EMOM

200m Row

Scaled:

10 Minute EMOM

6 Power Clean and Jerks (95/65)

*Pick a weight you can keep unbroken

-rest 2 minutes-

10 Minute EMOM

150m Row