Kamp Lokal Jan 7, 2026

Hang Power Clean

7 Sets (New set every 1:30)

3 Hang Power Clean

*Start at 50-55% of 1RM Power Clean and build to a challenging set of 3.

Accessory 1

4-5 Sets

5 Goblet Hold Cossack Squat (each side)

8 Bumper Plate Overhead Walking Lunge (each leg)

:30 Wall Sit Hold

*Rest 2 minutes between sets.

Accessory 2

3-4 Sets

10 Paloff Press (each side)

12 Deadbug (slow and REACH at the bottom)

50ft Double Kettlebell Front Rack Carry

*Rest 2 minutes between sets.

Metcon:

6 Sets (1 set every 3 minutes)

3 Wall Walks

12 Power Cleans (115/80)

63 Double Under

Time Cap each set: 2 minutes 30 seconds

Scaled:

6 sets (1 set every 3 minutes)

3 Wall Walks

12 Power Cleans (95/65)

63 Double Unders