Kamp Lokal Jan 6, 2026

Metcon:

20 Minute EMOM

Odd Minutes: 30 Second AMRAP Row Calories Even Minutes: 30 Second AMRAP Burpee

Over Rower

*Score is total reps. (Count each calorie as a rep)

Target Score: 200/180+ (this is 10/9 reps on each set!)

Dumbbell Pause Push Press

5 Double Dumbbell Pause Push Press @5/10 RPE

5 Double Dumbbell Pause Push Press @5.5/10 RPE

5 Double Dumbbell Pause Push Press @6/10 RPE

5 Double Dumbbell Pause Push Press @6.5/10 RPE

*Rest as needed between sets.

**Pause in the bottom of the dip and at the top of each lockout for 2 seconds.

Push Jerk

5 Minute EMOM

3 Push Jerk @60-70% 1RM Push Jerk

-Directly Into-

5 Minute EMOM

2 Push Jerk @75-80% 1RM Push Jerk

Accessory Work

3 Sets

10 Dumbbell Front Raises

10 Dumbbell Lateral Raises

10 Dumbbell Reverse Flies

*Rest as needed in between sets.

**All unbroken.

Snatch Grip Deadlift

3 Sets

5 Snatch Grip Deadlift @85% 1 RM Snatch

*Rest as needed between sets.

Deadlift

3 Sets

10 Deadlift @7.5/10 RPE

*Rest as needed between sets.